This Week’s Meal Plan
By Paula Jones of Bell’alimento
| Sunday Lunch | Bread Soup |
| Sunday Dinner | Ragu alla Bolognese (Bolognese Sauce) |
| Monday Lunch | Mushroom Soup |
| Monday Dinner | Grilled Spinach Stuffed Pork Chops |
| Tuesday Lunch | Crostata ai Funghi (Mushroom Crostata) |
| Tuesday Dinner | Pollo alla Senape (Chicken with Mustard) |
| Wednesday Lunch | Spinach Salad with Oranges & Pomegranates |
| Wednesday Dinner | Braciola di Maiale con Rosmarino (Rosemary Pork Chops) |
| Thursday Lunch | Beer & Cheddar Soup |
| Thursday Dinner | BLT Chili |
| Friday Lunch | BLT Chili Sloppy Joes |
| Friday Dinner | Pollo alla Crema (Chicken with Cream) |
| Saturday Lunch | Almejas con Arroz (Clams with Rice) |
| Saturday Dinner | Stewed Lamb |
| Grocery List |
We’re all crazy busy, running around in a million different directions trying to accomplish ourselves, what a team of people really should be dividing. Something has to give and well that doesn’t have to be dinner now or lunch for that matter. I’ve compiled a list of scrumptious foods that will satisfy everyone from the vegetarian to the meat lovers & will even be plenty for unexpected company that might stop by *wink wink* Tis the season you know! It’s a weekly menu plan filled with flavors galore. So mark one less item off your to do list…your menu planning has been taken care of! Whew…
Buon Appetito!
Photo: Juls’ Kitchen
Bread Soup
From Juls’ Kitchen
Ingredients:
black cabbage, a bunch
spring cabbage, a quarter of a cabbage ball
savoy cabbage, a quarter of a cabbage ball
carrotts, 2 medium
potatoes, 3 medium
previously boiled beans, with their cooking water, about 300 gr (dried beans weight)
red onion, 1/2
tomatoes, 3
sliced stale bread
extravirgin olive oil
salt & pepper
pork bone to flavour the soup, or 125 gr of diced bacon
Photo: Bell’alimento
Ragu alla Bolognese (Bolognese Sauce)
from Bell’alimento
Ingredients:
2 tbsp Extra Virgin Olive Oil
2 carrots – peeled & minced
2 stalks of celery – minced
1 clove of garlic – minced
1 onion – minced
1 6oz can of tomato paste
1/2 bottle of red wine
1 lb of ground beef
1 lb of ground veal
water
s/p
1 box of spaghetti
Parmigiano Reggiano to garnish
time, lots of time *wink wink*
Photo: Bell’alimento
Mushroom Soup
From Bell’alimento
Ingredients:
500g Mushrooms – Chopped
8 shallots – minced
1 clove garlic – crushed
1 tbsp Tomato Sauce
1 liter Broth
2 Eggs
4 tbsp of Grana Padano – Grated
1 tbsp Parsley – chopped
25g Unsalted Butter
1 tbsp Extra Virgin Olive Oil
2 tbsp of Heavy Whipping Cream
s/p
Bread – Toasted to serve with
Directions:
Culinary Disaster
Grilled Spinach-Stuffed Pork Chops
From Culinary Disaster
Ingredients:
Couple good handfuls of spinach
1 shallot
2 cloves of garlic
Handful of dried tomatoes
1 hot pepper (cayenne pepper)
1/3 cup panko
1/2 cup of your favorite cheese (pepperjack)
Couple good glugs of extra virgin olive oil
Kosher salt and black pepper
Pinch of crushed red pepper
Photo: Bell’alimento
Crostata ai Funghi (Mushroom Tart)
From Bell’alimento
Ingredients:
1 pie crust
350g Ricotta Cheese
500g Fresh Mushrooms – Sliced
Handful Grana Padano – Grated
3 eggs
50g Cooked Ham – Cubed
50g of Unsalted Butter (plus enough to grease pan)
Flour
Photo: Bell’alimento
Pollo alla Senape (Chicken with Mustard)
From Bell’alimento
Ingredients:
4 large Chicken Thighs
1 cup of beer
1 tbsp of stone ground mustard
1/2 c of heavy whipping cream
salt
Two Peas & Their Pod
Spinach Salad with Oranges, Pomegranate, and Almonds
From Two Peas & Their Pod
Ingredients:
Fresh spinach (I use the fresh spinach from Costco)
2 oranges, peeled and sliced
1 pomegranate, peeled and seeded
Almonds
Dressing:
1/2 cup POM juice
1 T red wine vinegar
Juice of one orange
2 T agave nectar
1/4 cup extra virgin olive oil
Salt and pepper-to taste
Photo: Bell’alimento
Braciola di Maiale con Rosmarino (Rosemary Pork Chops)
From Bell’alimento
Ingredients:
4-6 Pork Chops (enough for your family)
Flour – enough for dredging
4 tbsp Unsalted Butter
2 tbsp Extra Virgin Olive Oil
3 sprigs of Fresh Rosemary – plus additional to garnish
1 cup of dry white wine
10-12 pearl onions
s/p
Photo: He Cooks She Cooks
Beer And Cheddar Soup
From He Cooks She Cooks
Ingredients:
1 onion grated
1 rib of celery grated
1 carrot grated
3 cloves of garlic grated
2 bay leaves
Couple sprigs of thyme
1/4 cup butter
1/4 cup flour
1.5 cups whole milk
1/2 cup heavy cream
1 bottle of beer (I used a hoppy Oktoberfest from a local brewery that for some reason the name is escaping me)
2 cups of chicken or vegetable stock
1 lb of extra sharp cheddar cheese grated
1 tablespoon Worcestershire sauce
1 teaspoon dry mustard
Kosher salt and black pepper
Photo: Running With Tweezers
BLT Chili
From Running With Tweezers
Ingredients:
2 tablespoons vegetable oil
3 pounds pork sausage, casings removed
2 medium onions, cut into 1/4-inch dice
1 red bell pepper, cut into 1/4-inch dice
6 garlic cloves, minced
2 tablespoons tomato paste
2 tablespoons chili powder
2 tablespoons sweet paprika
1 tablespoon cumin seeds
1 tablespoon dried oregano
Two 28-ounce cans diced tomatoes
Two 16-ounce cans kidney beans, drained
1 cup corn kernels
4 cups water
Kosher salt and freshly ground pepper
Shredded cheddar cheese, sour cream, chopped onion, pickled jalapeños and hot sauce, for serving (optional)
Note: Save some for lunch tomorrow.
Ingredients:
Leftover BLT Chili
Hamburger Buns
Directions:
Heat leftover chili to desired temperature. Toast Hamburger Buns & place as much leftover chili onto bun as you like!
Photo: Bell’alimento
Pollo alla Crema (Chicken with Cream)
From Bell’alimento
Ingredients:
1 whole chicken cut into pieces
10-12oz / 300g of Baby Bella Mushrooms – Sliced
1 cup of dry white wine
1 cup / 200g of Heavy Whipping Cream
2 egg yolks
4 tbsp / 50g of Unsalted Butter
2 tbsp of Extra Virgin Olive Oil
Handful of Parsley – roughly chopped
2 Bay Leaves
s/p
Spain in Iowa
Almejas Con Arroz
From Spain in Iowa
Ingredients:
2 cups clams
3 tbls Extra Virgin Olive Oil
1 large white onion
4-5 garlic cloves
1 small bunch of fresh parsley (about 5 tbls)
2 bay leaves
1 cup dry (fino) sherry (Spanish white wine, such as Pedro Romero, a pale dry sherry, fino)
1 1/2 cups small or medium grain white rice
4 cups of water
Salt to taste
Spain in Iowa
Stewed Lamb
From Spain in Iowa
Ingredients:
1lb lamb stew meat
1 1/2 cups dried fava beans
4 small links Palacios Chorizo Sausage, sliced
1 large bunch sweet potato leaves
1 large white onion, chopped
2 large garlic cloves minced
3 tbl extra virgin olive oil
1 1/2 cups filtered water
Kosher/Sea Salt to taste
Printer-friendly shopping list
PRODUCE:
1 small purple cabbage
1 small spring cabbage
1 savoy
1 2lb bag of Carrots
1 Red Onion
3 Tomatoes
3 Ribs of Celery
1 small bag of Onions
4 small containers of Mushrooms
9 Shallots
1 bunch Fresh Parsley
1 bunch of Fresh Rosemary
Pearl Onions
3 Oranges
2 Bags of Spinach
1 Red Bell Pepper
1 Hot Chili Pepper
1 container of Portabella Mushrooms
1 large bunch of sweet potato leaves
DELI/BAKERY:
1 loaf of Italian Bread
1 bag of Hamburger Buns
small chunk of Parmigiano Reggiano
small chunk of Grana Padano
MEATS/SEAFOOD:
1lb Ground Beef
1lb Ground Veal
1 Cooked Ham Steak
4 large Chicken Thighs
3lb Pork Sausage
1 whole Chicken
1 package of small clams
1lb Lamb Stew Meat
Chorizo Sausage
4-6 Bone in 1″ Pork Chops
REFRIDGERATED:
2 large containers of heavy whipping cream
1 small container sour cream
1 pie crust
1 small container Ricotta
1 small jar of Pomegranate Juice
1.5 lb of Shredded Cheddar Cheese
CANNED/BOXED/MISC:
1 small bag of dried beans
1 box of Spaghetti
1 small box of Agave Nectar
1 small bag of Almonds
2 cans of Kidney Beans
1 can kernel Corn
1 small bag of dried fava beans
PANTRY:
Extra Virgin Olive Oil
S/P
Bacon
Garlic
Tomato Paste
Red Wine
Tomato Sauce
Broth/Stock
Eggs
Unsalted Butter
Flour
Beer
Mustard
Red Wine Vinegar
White Wine
Vegetable Oil
Diced Canned Tomatoes
Chili Powder
Paprika
Cumin
Oregano
Bay Leaves
Sherry
Rice
Panko Crumbs
Crushed Red Pepper Flakes
Thyme
Milk
Worchestershire Sauce
Dry Mustard
Potatoes
Paula Jones is a food writer and recipe developer specializing in Italian cuisine. You can see more of her delicious recipes and mouth watering food photography on her blog, bell’alimento.
This Week’s Meal Plan
Anne-Marie of This Mama Cooks On a Diet
| Sunday Lunch | Roasted Apples, Brie & Pecan Panini |
| Sunday Dinner | Bigos Recipe (Polish Stew) |
| Monday Lunch | Spicy Roast Beef & Brie Panini Recipe |
| Monday Dinner | Beef Stewed In Cranberry Chutney |
| Tuesday Lunch | Rachel’s Italian Deli Panini |
| Tuesday Dinner | Cocido de Cordero-Spanish Lamb Stew |
| Wednesday Lunch | Pork Tenderloin Panini with Fig Port Jam |
| Wednesday Dinner | Beef & Rice Stew |
| Thursday Lunch | Tomato, Mozarella, & Pesto Panini |
| Thursday Dinner | Cider Beef Stew |
| Friday Lunch | Chicken & Apple Panini |
| Friday Dinner | Spicy Seafood Stew |
| Saturday Lunch | Chocolate, Brie and Basil Panini |
| Saturday Dinner | Chicken Stew |
| Grocery List |
Photo: Panini Happy
Roasted Apples, Brie & Pecan Panini
From Panini Happy
Ingredients:
2 apples (I used Gala), cored and sliced into ~1/4? wedges
8 slices cinnamon raisin bread (a relatively dense, fresh-baked loaf is best)
4 oz. Brie, sliced thinly
4 tablespoons pecan halves
From Cat Can Cook
Bigos is best served reheated the next day. Traditionally served with boiled potatoes and rye bread.
Ingredients:
1/2 pound mushrooms, chopped
2 TBSP butter
2 pounds sauerkraut
1 large apple, peeled, cored and sliced
1 large can tomatoes
fresh ground pepper
1 bay leaf
2 cups diced Polish sausage
1 cup bacon, chopped
From About.com Home Cooking
Ingredients:
1/4 cup (about) butter, at room temperature
2 teaspoons garlic powder
1 teaspoon dried oregano, crushed between palms
8 slices Italian bread, sliced 1-inch thick
1/4 cup horseradish mayonnaise
3/4 pound thin-sliced deli roast beef
1 cup (about) crisp-fried onion strips (canned are fine)
1 (about 14 ounces) wheel of brie cheese, sliced into 1/4-inch thick strips across the diameter
2 Tablespoons Dijon mustard
Photo: CliqueClack
Beef Stewed in Cranberry Chutney
From CDKitchen
Ingredients:
2 tablespoons Vegetable oil
1 1/2 pound Stewing beef, trimmed of fat, cut in 1-inch cubes
1 Onion, large, chopped
1 Celery stalk, with leaves, chopped
1 clove garlic, minced
1 1/4 cup Boiling water
2 cups Cranberries, fresh
1/2 cup Raisins
1/4 cup Walnuts (optional)
1 tablespoon Cider vinegar
1 tablespoon Honey
1/4 teaspoon Cinnamon, ground
1/4 teaspoon Ginger, ground
1/4 teaspoon Cloves, ground
1/8 teaspoon Cayenne pepper, or more to taste
Photo: Coconut & Lime
Rachel’s Italian Deli Panini
From Coconut & Lime
Ingredients:
8 slices rosemary Italian bread
2 whole marinated artichokes, thinly sliced
4 slices sharp provolone
1/4 lb lean capicola
1/4 lb spicy sopressata
1/4 lb mortadella
1/4 lb prosciutto
olive oil
Photo: A Little Bit of
Spain in Iowa
Cocido de Cordero (Spanish Lamb Stew)
From A Little Bit of Spain in Iowa
Ingredients:
2 lamb shanks
1 1/4 cups Northern White Beans
Extra Virgin Olive Oil
1 large white onion
4 garlic cloves, pressed or diced
4 – 5 large tomatoes, deskinned and sliced
1 red pepper, diced
1 green pepper, diced
4 cups chicken stock, preferably homemade
1/2 cup dry red wine, (Cabernet Sauvignon or a Merlot)
2 bay leaves
1 1/2 tsp thyme
3-4 turnips, diced
1 cup washed and cut, turnip greens
Kosher/Sea Salt
Pepper
Spanish Smoked Paprika (Pimenton)
Roasted Red Peppers to garnish, preferably homemade
From Taste of Home
Ingredients:
Fig Port Jam:
1/3 cup port wine or grape juice
2 tablespoons water
2 dried figs, chopped
1 fresh rosemary sprig
1 tablespoon honey
1/8 teaspoon salt
Dash pepper
Sandwiches:
1 pork tenderloin (3/4 pound)
1/4 teaspoon salt
1/4 teaspoon pepper
8 slices sourdough bread
1/4 cup crumbled goat cheese
1 cup watercress, optional
Cooking spray
From Frugal Cooking
Ingredients:
1 lb stewing steak
1 oz flour
Salt and pepper
2 oz oil/fat
2 large onions (peeled and sliced)
1 or 2 cloves of garlic (peeled and crushed)
4 large ripe tomatoes (peeled and diced)
1 pint beef stock (or 2 or 3 oxo cubes)
1 teaspoon worcester sauce
4 oz carrots (peeled if necessary and finely diced)
4 oz peas (after podding)
3 oz long grain rice
Photo: Likes to Cook
Tomato, Mozzarella, & Pesto Panini
From Likes to Cook
Ingredients:
2 Large Beefsteak tomatoes
1 (16-ounce) ball fresh mozarella
12 slices of bakery white bread
1 cup prepared pesto
Unsalted Butter, at room temperature
Photo: Homestead Wannabes
Pumpkin Cider Beef Stew
From Homestead Wannabes
Ingredients:
3 Tbl whole wheat pastry flour
1 tsp salt
1/2 tsp pepper
1 lb beef stew meat (bite sized)
2 T olive oil
1 c apple cider
2 cups water
1 Tbl apple cider vinegar
1 bay leaf
1/2 tsp dried thyme
2 garlic cloves, minced
2 lg. carrots, sliced
2 ribs celery, sliced
2 potatoes, cubed
1 onion, chopped or wedged
Pumpkin for serving (optional)
From Debi & Terri’s Recipes
Ingredients:
1 Oroweat Sandwich Thin Roll
4 oz boneless skinless chicken breast
2 slices reduced-fat Swiss cheese
4 pieces thinly sliced apple, any variety
1 tsp reduce-fat mayonnaise
baby spinach leaves
Photo: Red Pepper Flakes
Spicy Seafood Stew
From Red Pepper Flakes
Ingredients:
1 T Olive oil
1 Medium white onion
1-2 chopped carrots (not used in Joy)
1 medium celery root, diced (A very new CSA vegetable for us, Joy uses a celery rib)
1 jalapeno pepper (we skipped)
2 -3 garlic cloves
1 28 ounce of canned whole tomatoes, broken up with a fork (Joy uses crushed tomatoes)
1 container of fresh clams & the juice inside (Joy uses 2 C bottled clam juice)
1/2 C dry red (or white) wine
1 tsp. dried oregano
1/4 tsp. crushed red pepper flakes (more to taste!)
1 lb. of skinless cod fillets, cut into 1 in. pieces
8 oz. of medium shrimp, peeled and deveined
Photo: Framed, My Life
One Picture at a Time
Chocolate, Brie and Basil Panini
From Framed, My Life One Picture at a Time
Ingredients:
4 slices good quality bread
4-6 slices Brie cheese
1/4 cup good quality chocolate — chopped or chips
1/4 cup fresh sliced basil
Olive oil
Chicken Stew
From Kelli’s Cakes-Sweet Dreams
Ingredients:
3 full chicken breasts
2 sweet potatoes chopped into large chunks (red or regular potatoes work, too)
1large onion
3 carrots, peeled and chopped into large chunks (oh yeah, peel them!)
3 or 4 cups of chicken broth
small can of tomato puree
salt and pepper to taste
tablespoon of chopped garlic
2 tablespoon of balsamic vinegar
1/2 can of tomato paste
1/2 teaspoon of dried basil
2 tablespoons of flour
Printer-friendly shopping list
Pantry Staples
fresh ground pepper
bay leaf
garlic powder
dried oregano
dried basil
thyme
ground cinnamon
ground ginger
ground cloves
cayenne pepper
Spanish smoked paprika
kosher/sea salt
crushed red pepper flakes
vegetable oil
olive oil
cooking spray
apple cider vinegar
balsamic vinegar
honey
white flour
whole wheat pastry flour
Worchestershire sauce
Bread
8 slices cinnamon raisin bread
8 slices Italian bread, sliced 1-inch thick
8 slices rosemary Italian bread
8 slices sourdough bread
12 slices of bakery white bread
1 Oroweat Sandwich Thin Roll
4 slices good quality bread
Meat
2 cups diced Polish sausage
1 cup bacon, chopped
3/4 pound thin-sliced deli roast beef
3 1/2 pound stewing beef/steak
1/4 lb lean capicola (substitute prosciuttoif you cannot find capicola)
1/4 lb spicy sopressata (can substitute your favorite type of salami)
1/4 lb mortadella (can substitute your favorite type of salami)
1/4 lb prosciutto
2 lamb shanks
1 pork tenderloin (3/4 pound)
4 oz boneless skinless chicken breast plus 3 full chicken breasts
Condiments
1/4 cup horseradish mayonnaise
Dijon mustard
reduced fat mayonnaise
Cheese and Dairy
22 oz. Brie
butter – 2 tsp, 1/4 cup
4 slices sharp provolone
1/4 cup crumbled goat cheese
1 (16-ounce) ball fresh mozarella
2 slices reduced-fat Swiss cheese
Vegetables and Fruits
4 apples (your favorite type)
1/2 pound mushrooms
4 large onion
1 celery stalk with leaves
2 ribs of celery
1 medium celery root (you can substitute a celery rib)
2 cups fresh cranberries
1 large white onion
1 medium white onion
14 garlic cloves
9 large tomatoes
1 red pepper
1 green pepper
3-4 turnips
1 cup turnip greens
1 fresh rosemary sprig
1/4 cup fresh sliced basil
1 cup watercress, optional
2 potatoes
1 large pumpkin
baby spinach leaves
1-2 chopped carrots
1 jalapeno pepper (optional)
2 sweet potatoes
1large onion
3 carrots, peeled and chopped into large chunks (oh yeah, peel them!)
Dried fruits and nuts
4 tablespoons pecan halves
1/2 cup raisins
1/4 cup walnuts (optional)
2 dried figs
Miscellaneous
1/4 cup good quality chocolate – chopped or chips
Juice/Wine
1/3 cup port wine or grape juice
1/2 cup dry red wine, (Cabernet Sauvignon or a Merlot)
1/2 C dry red (or white) wine
Canned/jar goods
1 large can of tomatoes
1 cup (about) crisp-fried onion strips (canned are fine)
2 pounds sauerkraut (or fresh in jar)
2 whole marinated artichokes, thinly sliced
1 1/4 cups Northern White Beans
8 cups chicken stock
roasted red peppers for garnish
1 pint beef stock
4 oz carrots
4 oz peas (after podding)
3 oz long grain rice
1 cup prepared pesto
1 28 ounce of canned whole tomatoes, broken up with a fork or crushed tomatoes
1 container of fresh clams & the juice inside
small can of tomato puree
1/2 a can of tomato paste
Seafood
1 lb. of skinless cod fillets
8 oz. of medium shrimp, peeled and deveined
When Anne-Marie isnÃÂ$(Bt (Bvisiting Colorado farmers markets for seasonal produce and locally made cheeses and bread, you can find her at This Mama Cooks! On a Diet or This Mama Cooks! Reviews.
This Week’s Meal Plan
By Michele Durante From Veggie Num Nums
| Sunday Brunch | Carrot Muffins with Pumpkin Apple Butter |
| Sunday Dinner | Peanut Noodles |
| Monday Lunch | Puffed Apple Pancake |
| Monday Dinner | Bow Tie Pasta with Broccoli |
| Tuesday Lunch | Toasted Whole Grain Bread with Pumpkin Apple Butter, Fruit Salad |
| Tuesday Dinner | Root Vegetable Curry with Rice |
| Wednesday Lunch | Leftover Curry and Greek Salad |
| Wednesday Dinner | Whole Grain Salad |
| Thursday Lunch | Broccoli Scramble |
| Thursday Dinner | Zucchini Ricotta Pie |
| Friday Lunch | Cardamom Crepes with Applesauce |
| Friday Dinner | Stewed White Beans with Tomatoes and Rosemary |
| Saturday Brunch | Banana Zucchini Muffins |
| Saturday Dinner | Pennsylvania Dutch Corn Chowder |
| Grocery List |
Once Thanksgiving is past, at least in my mind, holiday preparations begin with a vengeance. Baking, shopping, decorating—we all get caught up in preparing for the celebrations, as well as going on with our day to day lives. This week’s meal plan is all about satisfying and healthy food—with lots of fruit, vegetables and whole grains. A whole week of lighter eating can help energize us for the upcoming holiday frenzy, and offer a nice break in between the big Thanksgiving dinner, and the upcoming baked goods and party fare.
I hope you have a wonderful holiday season!
Photo: Michele Durante
Carrot Muffins
From Veggie Num Nums
Ingredients:
1/2 cup chopped pecans or walnuts
2 cups grated raw carrots
1 large apple, peeled and grated
2 cups all-purpose flour
1 1/4 cup sugar
3/4 teaspoon baking soda
1 1/2 teaspoon baking powder
1/2 teaspoon salt
1 1/2 teaspoons cinnamon
1 cup coconut
3 large eggs
3/4 cup canola oil
1 1/2 teaspoon vanilla
Photo: Michele Durante
Pumpkin Apple Butter Butter
From Veggie Num Nums
Ingredients:
29 ounces canned pumpkin
2 cups apple cider
1 cup applesauce
1 cup light brown sugar (I used a bit less)
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/4 teaspoon ground cloves
Photo: Michele Durante
Peanut Noodles
From Veggie Num Nums
Ingredients:
For the Sauce:
1 cup peanut butter (chunky or smooth)
1 (14-ounce or 398 mL) can coconut milk
1 teaspoon curry powder
½ tablespoon fresh gingerroot, minced
4 cloves fresh garlic, minced
1 teaspoon lemon juice
3 tablespoons soya sauce
1 tablespoon sesame oil
1 16-ounce package dried spaghetti or vermicelli
Peanuts for garnish
Photo: Michele Durante
Puffed Apple Pancakes
From Veggie Num Nums
Ingredients:
1 cup whole milk
4 large eggs
3 tablespoons sugar
1 teaspoon vanilla extract
1/2 teaspoon salt
1/4 teaspoon ground cinnamon
2/3 cup flour
4 tablespoons unsalted butter
12 ounces Golden Delicious apples (about 2), peeled, cored, thinly sliced
Photo: My Baking Adventures
Broccoli and Bow Ties
From My Baking Adventures
Ingredients:
Kosher salt
8 cups broccoli florets (4 heads)
1/2 pound farfalle (bow tie) pasta
2 tablespoons unsalted butter
2 tablespoons good olive oil
1 teaspoon minced garlic
1 lemon, zested
1/2 teaspoon freshly ground black pepper
1 tablespoon freshly squeezed lemon juice
1/4 cup toasted pignoli (pine) nuts
Freshly grated Parmesan, optional
NOTE: Cook the other two heads of broccoli to have for lunch later in the week.
From Veggie Num Nums
Ingredients:
3 or 4 apples, cored and sliced
16 ounces fruit flavored yogurt
Pinch of cinnamon
Juice from 1 lemon
Directions:
Mix everything together.
NOTE: Serve the fruit salad with toasted whole grain bread and pumpkin apple butter.
Photo: Michele Durante
Root Vegetable Curry
From Veggie Num Nums
Ingredients:
2 tablespoons vegetable oil
1 medium onion, finely chopped
2 cloves garlic, finely chopped
1/3-inch cube fresh ginger, peeled and grated
1 red fresh chilies, seeds removed, finely diced
A couple tablespoons of curry powder (or to suit your taste)
2 tablespoons vegetable oil
1 pound total combination of potatoes, turnips, and carrots, boiled, peeled and diced
1 teaspoon salt
1 cup water
1 cup of frozen corn
4 servings of cooked rice
Photo: Michele Durante
Greek Salad
From Veggie Num Nums
Serve this salad with leftover curry from last night.
Ingredients:
1 can of black eyed peas, rinsed and drained
1/2 head of lettuce, shredded
1 red onion, diced
2 large tomatoes, diced
1 cucumber, thinly sliced
1 can black olives
Small package feta cheese
Vinegar and oil dressing
Photo: Jill’s Blog
Whole Grain Salad
From Jill’s Blog
Ingredients:
1/2 yellow or orange bell pepper cut into bite-size pieces
1/2 tomato, seeded, cut into bite-size pieces
1/4 cup chopped radish
2 scallions, green and white parts, or 1/4 cup chopped red or Bermuda onion
2 Tbsp. toasted pine nuts, sesame seeds, or sunflower seeds, or chopped almonds, walnuts, or pecans
3-4 oz. diced low fat mozzarella cheese
Salt and freshly ground black pepper to taste, if desired
3 cups cooked (and cooled) brown rice, or whole-grain pasta, or couscous, bulgur, or quinoa
Juice of 1 lime
1 1/2-2 Tbsp. extra virgin olive oil
2 Tbsp. finely chopped fresh (or 2 tsp. dried) chives or flat-leaf parsley
2 Tbsp. finely chopped (or 2 tsp. dried) fresh mint, cilantro, or chervil
From Veggie Num Nums
Ingredients:
6 eggs, beaten well
Splash of milk
2 heads of broccoli, steamed and roughly chopped
Olive oil
Salt and pepper
Parmesan cheese, grated
Directions:
Mix the milk and broccoli with the eggs. Heat a large skillet over medium-low heat, and add two splashes of olive oil. Scramble the eggs in the skillet until just set. Season with salt and pepper to taste, and top with a small amount of grated Parmesan.
Photo: My Baking Adventures
Zucchini Ricotta Pie
From My Baking Adventures
NOTE: Grate, and refrigerate the additional zucchini to be used in muffins later in the week.
Dough Ingredients:
3 cups all purpose flour
1 tsp sugar
1 tsp salt
1 tsp baking powder
1/2 cup olive oil
3 large eggs
2 large egg yolks
Filling Ingredients:
One 10 or 11 inch tart pan with removable bottom
2 1/2 lbs. small, firm zucchini, shredded on the largest grating blade of a food processor
1 1/2 tsp salt
1 batch Olive Oil dough for a double crust pie (recipe follows)
3 tbs. olive oil
1 medium white onion, halved, thinly sliced
Salt and pepper
12 oz. whole milk ricotta
4 large eggs
1 tbs. chopped fresh marjoram, oregano or flat leaf parsley
3/4 cup grated Parmigiano-Reggiano cheese
Photo: Michele Durante
Cardamom Crepes with Applesauce
From Veggie Num Nums
Ingredients:
1 cup milk
1 teaspoon baking powder
1 teaspoon ground cardamom
1/4 teaspoon salt
2 eggs
2/3 cup all-purpose flour
2 tablespoons very soft butter
Applesauce
Photo: Michele Durante
Stewed White Beans with Tomatoes and Rosemary
From Veggie Num Nums
Ingredients:
1 pound of dried white beans
1 onion, 1 half finely chopped
1 carrot, cut into a large dice
1 celery stalk, cut into a large dice
1 dried bay leaf
1 can (28 ounces) whole plum tomatoes , with juice
2 tablespoon good olive oil
2 garlic cloves, minced
1/8 teaspoon red pepper flakes
1 sprig rosemary
salt and pepper
Photo: My Baking Adventures
Banana Zucchini Muffins
From My Baking Adventures
Ingredients:
4 eggs
1 1/2 cups sugar
1 cup vegetable oil
2 medium ripe bananas, mashed (about 1 cup)
1 ½ cups all-purpose flour
1 ½ cups white whole wheat flour
1-1/2 teaspoons baking powder
1-1/2 teaspoons baking soda
1-1/2 teaspoons ground cinnamon
1 teaspoon salt
1-1/2 cups shredded unpeeled zucchini
Photo: My Baking Adventures
Pennsylvania Dutch Corn Chowder
From My Baking Adventures
Ingredients:
2 tbs. olive oil
3 cups chopped yellow onions
1/2 teaspoon cayenne pepper
2 teaspoons minced garlic
1 bay leaf
3 cups peeled, diced baking potatoes, like russets
4 cups fresh or frozen corn kernels
6 cups vegetable stock, or more as necessary
1 1/2 cups milk
Salt
Freshly ground black pepper
Fresh chives
Printer-friendly shopping list
DAIRY
Milk
Eggs
Butter or margarine
12 ounces ricotta cheese
6 ounces Parmesan cheese
4 ounces low-fat mozzarella
16 ounces fruit flavored yogurt
Small container of feta cheese
FROZEN
40 ounces frozen whole kernel corn
PRODUCE AND FRESH HERBS
3 lemons
8 onions
Bag of carrots
Small bunch of celery
6 baking potatoes
2 turnips
3.5 lbs. of zucchini
6 bunches broccoli
2 bananas
1 bell pepper
3 tomatoes
1 bunch radishes
1 lime
Small bunch green onions
1 red onion
1 cucumber
1 head lettuce
6 golden delicious apples
1 head garlic
Fresh ginger
Rosemary
Chives
1 red chili
Fresh mint
DRY GOODS
Small jar of applesauce
29 ounces canned pumpkins
1 can black olives
1 can of black eyed peas
Small jar of peanuts
Small package of pine nuts
Peanut butter
28 ounces canned whole tomatoes
1 can coconut milk
Vinegar and oil salad dressing
Dark sesame oil
1 small box of couscous or quinoa
1 lb. spaghetti or vermicelli
1 box bow tie pasta
1 lb. dried white beans
Apple cider
Loaf of whole grain bread
PANTRY ITEMS TO HAVE ON HAND
Baking powder
Baking soda
All-purpose flour
Whole wheat flour
Sugar
Brown sugar
Powdered sugar
Olive oil
Vegetable oil
Vegetable stock
Soy sauce
White or brown rice
Walnuts
Shredded coconut
Vanilla
Bay leaves
Curry powder
Red pepper flakes
Cayenne pepper
Cardamom
Cloves
Nutmeg
Cinnamon
Marjoram
Salt
Pepper
You can see more of Michele’s delicious vegetarian cooking at her blog Veggie Num Nums.
Meal Plan for Nov 15-21
By Lynne Daley of Cafe Lynnylu
| Sunday Brunch | Italian Scrambled Eggs / Espresso Gelee with Candied Walnuts |
| Sunday Dinner | Crispy Rosemary Chicken and Potato Fries |
| Monday Lunch | Tuna Salad Wraps |
| Monday Dinner | Potato Cheese Quesadillas with Roasted Poblano Sauce |
| Tuesday Lunch | Asparagus with Warm Tomato Vinaigrette |
| Tuesday Dinner | Grilled Salmon with Orzo Salad |
| Wednesday Lunch | Basmati Rice Salad |
| Wednesday Dinner | Roasted Butternut Squash with Pears and Cranberries |
| Thursday Lunch | Green Bean Salad |
| Thursday Dinner | Curried Burgers with Chutney Sauce |
| Friday Lunch | Black Olive Pesto Focaccia |
| Friday Dinner | Fresh Corn Soup with Roasted Corn Guacamole |
| Saturday Lunch | Penne with Lemon Ricotta Sauce |
| Saturday Dinner | Low Fat White Chicken Chili |
| Grocery List |
Leading up to Thanksgiving week , I’ve designed a weekly menu that includes some meats and fish, but most of the meals are built around grains, vegetables, and pastas. A melange of cuisines with colorful foods high on flavor, but low in fat by using fresh herbs, vegetables, and healthy seeds like quinoa and sunflower seeds. Sunday brunch includes an espresso gelee topped with creamy Greek yogurt. You can have your coffee as a dessert. Sunday supper is hearty, but the Monday lunch of tuna salad presented on spinach leaves is very light, balancing the meals. Any one of these meals can be switched around. If you are having guests on Saturday and want to impress your diners, have the grilled salmon with orzo salad instead of the chicken chili. The roasted butternut squash with pears and cranberries would make a fabulous side dish on Thanksgiving Day. I hope you enjoy this meal plan.
Photo: Cafe Lynnylu
Italian Scrambled Eggs
From Cafe Lynnylu
The roasted red peppers add a new dimension to scrambled eggs.
Ingredients:
2 red bell peppers, roasted, or 2 jarred roasted red peppers, drained, patted dry and cut into thin strips
2 tablespoons extra-virgin olive oil
2 cloves garlic, minced
4 large eggs
Sea salt
2 tablespoons minced Italian parsley, optional
4-6 slices country-style Italian bread, or rosemary raisin bread
Photo: Cafe Lynnylu
Espresso Gelee with Candied Walnuts
From Cafe Lynnylu
A light coffee gelatin dessert.
Ingredients:
1 teaspoon unflavored powdered gelatin
1-tablespoon cold water
1/4-cup sugar
1 cup freshly brewed espresso
1/4 2% Greek yogurt
1/2-tablespoon confectioner’s sugar
Photo: Megan from Imperrfections
Crispy Rosemary Chicken and Potato Fries
from Imperrfections
Ingredients:
4 chicken breasts, bone-in skin on
4-6 medium size red potatoes, each cut into 8 wedges
1/4 cup extra-virgin olive oil
2 tbs fresh rosemary, chopped
1 tsp oregano
1 tsp garlic powder
salt & pepper to taste
Photo: Gina’s WW Recipes
Tuna Salad Wraps
from Gina’s Weight Watcher Recipes
A tasty light lunch and a colorful presentation
Ingredients:
1 can light tuna in water
1/4 cup chopped celery
1/4 cup chopped red onion
1/4 cup broccoli florets
2 tablespoons light mayonnaise
1 teaspoon red wine vinegar
Fresh pepper
Photo: Cafe Lynnylu
Potato Cheese Quesadillas with Roasted Poblano Sauce
From Cafe Lynnylu
Ingredients:
12 new potatoes or small red potatoes
1/4 cup olive oil
Salt and pepper
Eight 6-inch flour tortillas
1 to 1-1/3 cups grated Monterey Jack cheese with jalapenos
1 tablespoons ancho chile powder
2 poblano chiles, roasted, peeled and seeded
1/4 medium red onion, chopped
2 tablespoons fresh lime juice
3/4 cup olive oil
1/2 cup spinach leaves
2 teaspoons honey
Salt and freshly ground pepper
From CDKitchen
This colorful asparagus dish would make a delicious side for a grilled meat or seafood meal.
Ingredients:
24 medium asparagus
1/4 cup finely chopped shallots
1/4 cup light olive oil
1 cup peeled, seeded and chopped vine-ripened
tomatoes
1/4 cup red wine vinegar
1 clove garlic, finely minced
0.834 cup dry white wine
salt and freshly cracked black pepper
Photo: We Heart Food
Grilled Salmon with Orzo Salad
From We Heart Food
Buy wild salmon if you can for this healthy grilled fish.
Ingredients:
1 cucumber, peeled, halved, seeded, and cut into 1/2? dice
4 plum tomatoes, cut into 1/2? dice
1 tsp salt
1/2 lb orzo
1/3 cup plus 1 tbsp olive oil
2 tbsp plus 1 tsp lemon juice
1/3 cup plus 1 tbsp chopped fresh dill
Freshly ground black pepper
1 1/2 lbs salmon fillet, about 1? thick, cut into 4 pieces
Grated zest of 1/2 lemon
From Quinoa.org
Ingredients:
1 cup cooked quinoa
1/2 cup sesame seeds
1 1/2 cup Basmati rice
1/4 cup lemon juice
4 cloves mashed garlic
1/2 cup sunflower seeds
1/2 cup shredded carrots
1/2 cup oil
1/4 cup soya sauce
1 cup cooked peas
Photo: Food Mayhem
Roasted Butternut Squash with Pears and Cranberries
From Food Mayhem
Ingredients:
2 tablespoons packed light brown sugar
1/2 teaspoon cinnamon
1/4 teaspoon ground ginger
1/8 teaspoon nutmeg
1/8 teaspoon allspice
2 pinches of kosher salt
4 cups butternut squash chunks (roughly 1″ cubes)
3 cups pear (Bartlett) chunks (roughly 1″ cubes)
Dried sweetened cranberries
Melted unsalted butter
From The Food Network
Ingredients:
1/2 pound green beans, trimmed
2 tablespoons chopped walnuts
2 tablespoons finely chopped fresh parsley leaves
2 tablespoons chopped red onion
2 teaspoons walnut oil or olive oil
1 teaspoon red wine vinegar
1 teaspoon Dijon mustard
Salt and pepper
From Eating Well
Ingredients:
2 tablespoons low-fat plain yogurt
2 tablespoons reduced-fat mayonnaise
1 tablespoon prepared mango chutney
1/2 teaspoon curry powder, divided
1/2 pound lean ground pork
1/2 pound lean ground turkey
1/2 cup fresh breadcrumbs
1/4 cup low-fat plain yogurt
2 tablespoons curry powder
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
4 whole-wheat hamburger buns, toasted
1 cup stemmed watercress leaves
Photo: Cafe Lynnylu
Black Olive Pesto Focaccia
From Cafe Lynnylu
Ingredients:
1 large (5-6oz) can pitted black olives, drained
1/4 cup grated Parmesan cheese
1/4 bunch Italian parsley, stemmed
1 tablespoon capers, rinsed and drained
3 tablespoons olive oil
Zest of one lemon
1-tablespoon fresh lemon juice
1 teaspoon crumbled fresh thyme leaves
Freshly ground black pepper, to taste
Photo: Cafe Lynnylu
Fresh Corn Soup with Roasted Corn Guacamole
From Cafe Lynnylu
Ingredients:
Fresh corn
Jalapenos
Avocados
Limes
Red onion
Cilantro
Chicken broth
Photo: Food Republik
Penne with Lemon Ricotta Sauce
From Food Republik
Ingredients:
3/4 cup fresh ricotta cheese
zest of one lemon, grated
juice of one lemon
3 tbsp butter
1/2 pound penne
1/2 cup packed fresh basil leaves, chopped
1 tbsp olive oil
salt and pepper
From Recipezaar
Ingredients:
1-tablespoon olive oil
2 lbs cubed boneless skinless chicken
1 medium onion, chopped
3 garlic cloves
2 (15 ounce) cans great northern beans, drained
32 ounces fat free chicken broth
7 ounces diced green chilies
4 ounces diced jalapeno peppers
1-teaspoon salt
1-teaspoon oregano
1-teaspoon cumin
1/4-teaspoon cayenne pepper
1/2-teaspoon black pepper
1-cup fat free sour cream
1/3-cup fat-free half-and-half
Printer-friendly shopping list
MEATS AND SEAFOODS
Boneless Chicken breasts
Salmon
4 chicken breasts-bone in, skin on
Ground pork
Ground turkey
1 can tuna in water
PRODUCE AND HERBS
Red bell peppers
Red potatoes
New potatoes
Celery
Broccoli
Red onions
Shallots
Spinach
Butternut Squash
Fresh Corn
Pears
Carrots
Jalapenos
Asparagus
Avocados
Lemons
Limes
Cucumbers
Frozen Peas
Parsley
Thyme
Basil
Sunflower Seeds
PASTA AND GRAINS
Quinoa
Basmati Rice
Penne pasta
Orzo Pasta
CHEESES, SOUR CREAM AND YOGURT AND OTHER REFRIGERATED ITEMS
Low Fat Greek Yogurt
Ricotta Cheese
Fat Free Sour Cream
Monterey Jack Cheese
Pizza Dough
Eggs
CAN AND BOTTLED GOODS
Chicken Broth
Canned Green Chiles
Canned Great Northern Beans
Mango Chutney
Capers in brine
BREADS
Flour tortillas
Whole Wheat Hamburger Buns
Italian Country Bread, sliced
MISCELLANEOUS-PANTRY
Cumin
Garlic
Extra-virgin olive oil
Dried cranberries
Nutmeg
Ginger, ground
Cinnamon
Allspice
Curry powder
Soy sauce
Lynne Daley’s love of cooking and photography led her to begin blogging. You can see more of her delicious recipes and photos at her blog Cafe Lynnylu.
Meal Plan for Nov 8-14
By Marika Collins of Madcap Cupcake
| Sunday Brunch | Mini Crustless Tofu Quiches |
| Sunday Dinner | Italian Layered Vegetable Casserole |
| Monday Lunch | Creamy Zucchini and Basil Soup |
| Monday Dinner | Rotini With Sun-dried Tomato Pesto |
| Tuesday Lunch | Caramelised Onion Hummus |
| Tuesday Dinner | Spicy Mushroom Phyllo |
| Wednesday Lunch | Pumpkin and Roasted Corn Soup |
| Wednesday Dinner | Broccolini, Cherry Tomato, and Butter Bean Udon |
| Thursday Lunch | Pesto Potato Salad |
| Thursday Dinner | Sesame Baked Tofu with Cashews and Snow Peas |
| Friday Lunch | Rosemary-Eggplant Pizza |
| Friday Dinner | Indian-Style Potatoes and Spinach |
| Saturday Brunch | Thai Stuffed Omelets |
| Saturday Dinner | Lemony Quinoa with Butternut Squash |
| Grocery List |
As the chill in the air becomes increasingly unavoidable and many of us are gearing up for the Holidays, I cannot help but crave the heartiest fare that the last of the Fall harvest has to offer. I want to enrobe myself in the world of earthy root vegetables, toothsome eggplant and succulent zucchini. This week’s meal plan is heavy on hearty, with a fair bit of spice thrown in to banish the chill and warm you up from the inside out. The focus is on whole foods, which do your body, and your wallet, good. Forget the processed stuff and fill your grocery cart with food that nourishes instead.
If you are lucky enough to have a local Farmers’ Market that is open this time of year, or a food co-op, those are great places to procure quality produce for less money. If neither of those options are available to you, everything on the grocery list can be found in your local grocery store.
For your shopping ease and convenience, the grocery list is divided into multiple sections: fresh produce, bakery, refrigerated/frozen items, canned items, miscellaneous items, and pantry staples that are specific to this week’s recipes. Check the pantry item list to be sure you have all the needed items. Items that are optional or for garnish have been indicated as such.
Bon appétit!
Photo: Madcap Cupcake
Mini Crustless Tofu Quiches
From FatFree Vegan Kitchen
These protein-packed little quiches are so simple to make – you won’t miss the fat and cholesterol of their egg-laden counterparts.
Ingredients:
olive oil spray
garlic
bell pepper
mushrooms
chives (or green onion)
fresh rosemary (or dried, crushed)
black pepper
lite firm silken tofu
plain soymilk
nutritional yeast
cornstarch
tahini (preferred) or cashew butter
onion powder
turmeric
salt
Photo: Madcap Cupcake
Italian Layered Vegetable Casserole
from FatFree Vegan Kitchen
This satisfying casserole is filled with nutritional stars.
Ingredients:
eggplants
zucchini
chopped parsley
pasta sauce
nutritional yeast
basil
oregano
cayenne
salt
spinach
Photo: Madcap Cupcake
Creamy Zucchini and Basil Soup
From FatFree Vegan Kitchen
This soup is simple and delicious. Serve with your favourite crusty bread.
Ingredients:
zucchini
onion
garlic
salt
ground pepper
vegetable broth
fresh basil
raw cashews
nutritional yeast
salt
pepper
Photo: Madcap Cupcake
Rotini With Sun-Dried Tomato Pesto
From Holy Cow! Recipes From a Vegan Kitchen
Hearty whole wheat pasta is paired with succulent artichoke and luxurious pine nuts – and a spicy hit of habanero pepper.
Ingredients:
whole-wheat rotini pasta
avocados
artichoke hearts
sun-dried tomatoes
habanero pepper
garlic
pine nuts
fresh rosemary
lime
Salt
Photo: Madcap Cupcake
Caramelised Onion Hummus
From Messy Vegetarian Cook
Everyone should have a delicious hummus recipe in their kitchen arsenal. Serve it with some crusty, whole grain artisinal bread.
Ingredients:
onions
olive oil
cooked chickpeas
tahini
lemon juice
garlic
extra virgin olive oil
salt
Photo: Madcap Cupcake
Spicy Mushroom Phyllo
From Madcap Cupcake
Phyllo looks fancy but it’s simple to put together. Serve this spicy dish with a big green salad or a side of steamed vegetables.
Ingredients:
phyllo dough
cremini (or white) mushrooms
bread
fresh ginger
red curry paste
coconut milk (or almond or rice milk)
sliced almond
bell pepper
nutritional yeast
oil
water
soy sauce (or sea salt)
Photo: Madcap Cupcake
Pumpkin and Roasted Corn Soup
From FatFree Vegan Kitchen
This fragrant, simple soup will warm you up on the coldest of days.
Ingredients:
onion
garlic
fresh ginger
chipotle pepper
pumpkin or winter squash
vegetable broth or water
curry powder
plain, unsweetened soymilk
fresh or frozen corn kernels
olive oil spray
freshly ground pepper
salt (optional)
Photo: Madcap Cupcake
Broccolini, Cherry Tomato, and Butter Bean Udon
From Vegan Yum Yum
This is a deliciously light yet satisfying meal – beans are a wonderful source of energy sustaining protein.
Ingredients:
udon Noodles
oil
broccolini
red pepper flakes
black Pepper
salt
cherry tomatoes
butter beans/lima beans
Italian herbs
balsamic vinegar
From Domestic Affair
Simple and delicious, this peppy dish makes the perfect takeaway lunch.
Ingredients:
potatoes
non-dairy pesto (any kind)
green onions
sea salt
freshly ground pepper
Photo: Madcap Cupcake
Sesame Baked Tofu with Cashews and Snow Peas
From Domestic Affair
Serve this nourishing dish on a bed of fresh or steamed bok choy and brown rice. If you like, you can substitute broccoli florets and almonds for snow peas and cashews.
Ingredients:
firm tofu
tamari soy sauce
olive, grapeseed or raw sesame oil
raw cashews (or raw almonds)
snow peas (or broccoli)
rice vinegar
flaxseed oil or olive oil
toasted sesame oil
fresh ginger root
brown rice syrup (or other liquid sweetener like agave nectar or maple syrup)
ground coriander seed
dulse powder (optional)
tamari soy sauce
scallions (as garnish)
unhulled sesame seeds (as garnish)
Photo: Madcap Cupcake
Rosemary-Eggplant Pizza
From Madcap Cupcake
This fragrant pizza is so simple, satisfying and delicious, you may want to add it to your regular culinary rotation.
Ingredients:
pizza dough
cornmeal
eggplant
fresh rosemary
olive oil
From Vegan Dad
Hearty and satisfying potatoes get warmed up with fresh ginger and a hit of chili.
Ingredients:
oil
mustard seeds
onion
garlic
fresh ginger
Yukon gold potatoes
water
chili powder
salt
baby spinach
Photo: Madcap Cupcake
Thai Stuffed Omelets
From Vegan Dad
Tofu omelettes are so simple to make, incredibly tasty, and packed with protein – and with none of the fat and cholesterol of eggs.
Ingredients:
instant tapioca
water
silken tofu
nutritional yeast
oil
turmeric
black salt
chickpea flour
corn flour
cornstarch
oil
onion
garlic
veggie ground round
vegan oyster sauce
soy sauce
sweet chili sauce
brown sugar
tomato
cilantro
Photo: Madcap Cupcake
Lemony Quinoa with Butternut Squash
From FatFree Vegan Kitchen
Quinoa is an ancient grain, packed with vitamins and minerals – pair it with butternut squash and you’ve got a satisfying medley of texture and flavor.
Ingredients:
butternut squash
lemon juice
quinoa
shallots
garlic
dried thyme
vegetable broth
lemon peel
lemon juice
salt and freshly ground pepper
pine nuts (optional)
fresh chives (optional)
Printer-friendly shopping list
FRESH PRODUCE:
garlic, 5 whole
onion, 7
bell peppers, 2 (preferably red, yellow, or orange)
cremini or white mushrooms (about 1.5 pounds)
green onions, 2 bunch
fresh rosemary
eggplant, 3 medium
zucchini, 5 medium
chopped parsley
fresh basil
spinach, bunch
baby spinach, bunch
avocados, 2 ripe
artichoke hearts (1 cup)
habanero pepper, 1
lime, 1
lemons, 3
fresh ginger, 5 inch piece
pumpkin, enough for 5 cups (or winter squash)
fresh (or frozen) corn kernels
broccolini, bunch
cherry tomatoes, one package
potatoes, 1 kg (any type)
Yukon gold potatoes, 4 large
snow peas, 1.5 cups (or broccoli)
scallions, 2-3 (garnish)
tomato, 1
cilantro, bunch
butternut squash (10 ounces or about 2 cups)
shallots (1/4 cup)
REFRIGERATED SECTION:
plain soymilk (fresh or unrefrigerated tetra pack)
phyllo dough, one package (frozen)
pizza dough
silken tofu, 1 1-lb fresh package
firm tofu, 1 1-lb fresh package
veggie ground round, 1 pkg
BAKERY:
bread, sliced.
CANNED ITEMS:
butter beans/lima beans, 1 can
great northern beans, 15-ounce can
cooked chickpeas, 15-ounce can
chipotle peppers
coconut milk, regular or light (or almond milk or rice milk for a lighter dish)
MISCELLANEOUS ITEMS:
non-dairy pesto (any kind)
sun-dried tomatoes (1 cup)
pine nuts (1/3 cup)
raw cashews (1/2 cup – or raw almonds)
sliced almonds (3/4 cup )
lite firm silken tofu, 1 box (unrefrigerated tetra pack)
tahini (preferred) or cashew butter
red curry paste
udon noodles, 1-2 packages
PANTRY STAPLES:
chickpea flour
corn flour
cornstarch
instant tapioca
brown sugar
quinoa, 1 cup
cornmeal
unhulled sesame seeds (as garnish)
salt
black pepper
rosemary – dried, crushed
nutritional yeast
cornstarch
onion powder
turmeric
basil
oregano
cayenne
curry powder
red pepper flakes
ground coriander seed
dulse powder (optional)
chili powder
black salt
dried thyme
brown rice syrup (or other liquid sweetener like agave nectar or maple syrup)
rice vinegar
pasta sauce (28 ounces)
vegetable broth
soy sauce
vegan oyster sauce
balsamic vinegar
sweet chili sauce
olive oil
toasted sesame oil
Marika Collins is a freelance writer and photographer with a mean sweet tooth. She explores her love of dessert through her blog, Madcap Cupcake.
Meal Plan for Nov 1-7
By Paula Jones of Bell’alimento
| Sunday Lunch | Zuppa all’Aglio (Garlic Soup) |
| Sunday Dinner | Herb Roasted Chicken |
| Monday Lunch | Pulled Pork Nachos |
| Monday Dinner | Pulled Pork BBQ Sammies |
| Tuesday Lunch | Quesadillas with Corn, Black Beans, Avocado & Tomato Salsa |
| Tuesday Dinner | Bistecche al Rosmarino (Rosemary Steaks) |
| Wednesday Lunch | Creamy Tomato Soup |
| Wednesday Dinner | Rollatini di Pollo (Chicken Rollatini) |
| Thursday Lunch | Cipolle Vegetariane (Vegetarian Onions) |
| Thursday Dinner | Pasta alla Norma |
| Friday Lunch | Teriyaki Stir Fry Veggies |
| Friday Dinner | Galletti alle Noci (Chicken with Nuts) |
| Saturday Lunch | Funghi Gratinati (Mushroom au Gratin) |
| Saturday Dinner | Pizza w/Pesto & Mushrooms |
| Grocery List |
Ah, Fall! Or Autumn. However you choose to say it, it’s a beautiful season full of vibrant colors & cool winds (well okay not in every part of the country but just imagine it is if it’s not) that has us all pulling out our cardigans, scarves, boots & craving comfort food. Well I can’t help you with the clothing department but I can help you with the comfort food!
I’ve put together a meal plan that will warm your tummy & your pocketbook (or wallet for all you fellas out there) There is definitely something for everyone here. There are filling vegetarian meals (Stuffed Onions, Pasta alla Norma & a Terriyaki Stir Fry) and of course we didn’t leave out the meat for our meat lovers. Among others, you’ve got an amazing Herb Roasted Chicken which smells insanely delicious, Rosemary Steaks & Pulled Pork.
As if it wasn’t any easier having the menu already planned. There’s this handy dandy grocery list below! So go ahead, print out the master grocery list below & get to shoppin’!
Buon Appetito!
Photo: Bell’alimento
Zuppa all’Aglio
From Bell’alimento
Ingredients:
20 cloves of garlic – peeled
4 large Sage leaves
Handful Fresh Basil
2 Cloves
50g of Grated Grana Padano Cheese
8 slices of homemade Bread
4 tbsp extra virgin olive oil
4 tbsp unsalted butter
1/2 up heavy whipping cream
Photo: Bell’alimento
Herb Roasted Chicken
from Bell’alimento
Ingredients:
1 Whole Chicken
1 stick of butter – softened
fresh herbs – normallyI use rosemary, basil, thyme
lemon – zest the lemon & keep zest reserved
onion – I like to use a red onion or vidalia
Photo: Bell’alimento
Pulled Pork Nachos w/ Corn, Avocado, Tomato & Black Bean Salsa
From Bell’alimento
Ingredients:
1/2 bag of Tortilla Chips
1/2 can of Black Beans – Drained
1/2 can of Kernel Corn – Drained
1/2 Tomato – Diced
1/2 Avocado – Diced
1/4 cups Mexican Cheese
Pork Butt – 5-6 lb
1 tbsp Garlic Powder
2 tbsp Paprika
Directions:
Photo: Bell’alimento
Pulled Pork BBQ Sammies
From Bell’alimento
Ingredients:
*2 cups (ish) Pulled Pork (leftover from lunch)
4 Hamburger Buns
1 Carrot – Sliced with Peeler
1 Clove Garlic – Minced
1 tsp Sugar
1 squeeze of lemon
Olive Oil
2-3 tbsp BBQ Sauce – of choice
2 large Sweet Potatoes – Sliced into Rounds
Photo: Bell’alimento
Quesadillas w/Corn, Black Beans, Avocado, & Tomato Salsa
From Bell’alimento
Ingredients:
1 package of Flour Tortillas
1 package of Mexican Cheese
Leftover Corn, Tomato, Avocado Salsa from Pulled Pork Nachos
Directions:
Spray a small saute pan with cooking spray. Heat over medium heat. Assemble quesadilla as follows: Onto a flour tortilla, place your corn salsa. Leaving about a 1 inch border from edge of Tortilla. Top with a handful of Mexican Cheese. Add a flour tortilla to top & press down gently. Transfer to hot pan and saute on each side for approx 3 minutes or until tortilla is golden brown & cheese has melted. Slice in half & serve with leftover Tortilla chips if desired.
Photo: Bell’alimento
Bistecche al Rosmarino (Rosemary Steaks)
From Bell’alimento
Ingredients:
4 steaks (about 100g each)
1 cup of olive oil
1 cup of dry white wine
1/4 cup of fresh Rosemary – minced
1 clove of fresh garlic – minced
90% alcohol – splash
fresh cracked black pepper
8-10 sprigs of fresh Rosemary
Photo: Bell’alimento
Creamy Tomato Soup
From Bell’alimento
Ingredients:
jar of Italian Tomatoes
Garlic
Basil
heavy whipping cream
Photo: Bell’alimento
Chicken Rollatini
From Bell’alimento
Ingredients:
4 chicken breasts – pounded thin
1/2 ball of fresh Mozzarella – sliced
4 tbsp of Pesto
toothpicks
Extra Virgin Olive Oil
Photo: Bell’alimento
Cipolle Vegetariane (Vegetarian Onions)
From Bell’alimento
Ingredients:
4 large white onions – as close to the same size as possible
2 heaping tbsp of bread crumbs
1/4 cup mushrooms – diced
1/2 cup grated swiss cheese
1 red bell pepper – diced
4 tbsp unsalted butter – melted
3 tbsp extra virgin olive oil
Photo: Bell’alimento
Pasta Alla Norma
From Bell’alimento
Ingredients:
1 box of Spaghetti – I prefer Barilla
1 Large Can of Whole Peeled Tomatoes (The honking big cans, 3o+oz)
2 Eggplants – Sliced into Rounds
4 tbsp EVOO
1 handful of Fresh Basil – Roughly Torn
4 Garlic Cloves
Kosher Salt
Vegetable/Canola Oil – Enough to fry Eggplant in
Ricotta Salata – Enough to Garnish
Photo: Bell’alimento
Teriyaki Stir Fry Veggies w/ Steamed Rice
From Bell’alimento
Ingredients:
1 Red Bell Pepper – Cut into thin Slices
1 Orange Bell Pepper – Cut into thin Slices
1/2 Onion – sliced
3 Carrots – Peeled & cut into about 2? sections
1 Stalk Of Broccoli
1/2 cup Mushrooms – Sliced
2 Cups Rice
Salt
Olive Oil
4 tbsp Soy Sauce
2 tbsp Brown Sugar
1 Garlic Clove – Minced
1 tsp Ginger Powder
Photo: Bell’alimento
Galletti Alle Noci (Chicken with Nuts)
From Bell’alimento
Ingredients:
4-6 Chicken Thighs
3.5 tbsp of unsalted butter
1 Lemon – zested & juiced
1/2 cup of Brandy
1 cup of milk
1/2 cup of Almonds – chopped fine
Pinch of Nutmeg
Photo: Bell’alimento
Funghi Gratinati (Mushroom au Gratin)
From Bell’alimento
Ingredients:
1 large container of fresh button mushrooms
2 large onions – chopped super fine
1 tbsp of flour
1/4 cup milk
1 tbsp lemon juice
3.5 tbsp unsalted butter
1/2 cup grated Italian cheese
Breadcrumbs
Handful of Fresh Parsley – roughly chopped
Photo: Bell’alimento
Pizza w/Pesto & Mushrooms
From Bell’alimento
Ingredients:
Dough: (this dough recipe makes enough for 2 medium pizzas)
4 cups Bread Flour
2 tsp Yeast
2 tbsp Extra Virgin Olive Oil
1 tsp kosher salt
1 1/4 – 1 1/2 cups of Warm Water
Toppings: (enough for 1 pizza)
3-4 tbsp of Pesto
1- 1 1/2 cups of Grated Mozzarella Cheese
1/2 cup of fresh mushrooms – sliced
Printer-friendly shopping list
Produce:
2 heads of Garlic
1 bunch of Fresh Sage Leaves
1 bunch of Fresh Rosemary
1 bunch of Fresh Basil
1 bunch of Fresh Parsley
3 Lemons
1 Tomato
1 Avocado
1 bag of Carrots
2 large Sweet Potatoes
2 large Eggplants
4 large White Onions
3 packs of Fresh Mushrooms
2 Red Bell Peppers
1 Orange Bell Pepper
1 stalk of Broccoli
Bakery/Deli:
1 package of Hamburger Buns
1 package of Flour Tortillas
Meats/Seafood:
1 Whole Roasting Chicken
1 6-7lb Pork Butt
4 Steaks (thin)
4 Boneless Chicken Breasts
6 Chicken Thighs
Refridgerated:
1 small piece of Grana Padana (or Parmigiano Reggiano)
1 small container of Heavy Whipping Cream
1 small bag of Mexican Cheese
1 large bag of Grated Mozzarella Cheese
1 fresh ball of Mozzarella Cheese
1 small bag of Grated Swiss Cheese
Canned Goods/Misc:
1 can of Black Beans
1 can of Kernel Corn
2 extra large cans of Whole Peeled Italian Tomatoes
Pantry:
Cloves
Bread
Extra Virgin Olive Oil
Unsalted Butter
Salt/Pepper
Onions
Garlic Powder
Paprika
Sugar
BBQ Sauce
White Wine
90% Alcohol
Vegetable/Canola Oil
Bread Flour
All Purpose Flour
Garlic
Bread Crumbs
White Rice
Soy Sauce
Brown Sugar
Ginger Powder
Brandy
Milk
Nutmeg
Yeast
Paula Jones is a food writer and recipe developer specializing in Italian cuisine. You can see more of her delicious recipes and mouth watering food photography on her blog, bell’alimento.
Meal Plan for Oct 25-31
By Rachel Rappaport from Coconut & Lime
| Sunday Lunch | Spinach Pomegranate Salad |
| Sunday Dinner | Sage Roasted Chicken / Risotto |
| Monday Lunch | Arancini (made with leftover risotto) plus salad |
| Monday Dinner | Chicken Rosemary-Lemon Dumplings (made with leftover roast chicken) |
| Tuesday Lunch | Tuna Salad Wrap |
| Tuesday Dinner | Boiled Salmon Dinner |
| Wednesday Lunch | Roasted Eggplant and Goat Cheese Sandwich |
| Wednesday Dinner | Cheesy Pumpkin Sage Pasta Bake |
| Thursday Lunch | Pumpkin Black Bean Quesadilla |
| Thursday Dinner | Salmon Burgers / Lime Coleslaw |
| Friday Lunch | Simple Black Bean Soup |
| Friday Dinner | Pulled Pork (with leftover coleslaw) |
| Saturday Lunch | Pumpkin Soup |
| Saturday Dinner | Pomegranate Pork Chops (with green salad) |
| Grocery List |
Photo: A Hint of Honey
Pomegranate Spinach Salad
From A Hint of Honey
Ingredients:
For the salad:
baby spinach
red onion, thinly sliced
pomegranate arils
walnut pieces
feta, crumbled (optional)
For the Honey Balsamic Vinaigrette:
1 Tbsp. balsamic vinegar
1 tsp. honey
2 Tbsp. extra virgin olive oil
salt and pepper, to taste
Photo: Coconut & Lime
Sage Roasted Chicken
From A Hint of Honey
Ingredients:
1 8 lb roasting chicken
10-12 leaves fresh sage
Provençal salt
olive oil
From Big Flavors From a Tiny Kitchen
Ingredients:
2 Tbsp butter
1 Tbsp olive oil
1/2 cup minced onion
1 cup chopped maitake mushrooms
3 cloves minced garlic
1 1/2 cups Arborio Rice
3 cups chicken or veggie broth
1/2 cup dry white wine
1/2 cup grated Parmesan
Photo: The Fussy Duck
Arancini
From The Fussy Duck
Ingredients:
Leftover risotto from Sunday
Frozen (or fresh) peas (one cup of peas for each cup of rice)
Frying oil
Mozzarella
Butter
Parmesan
Some grated nutmeg
Eggs
Breadcrumbs
From Mostly Eating
Ingredients:
Leftover roast chicken from Sunday
2 oz spelt or barley
Chicken stock or chicken broth
1 carrot
1 leek
Rosemary
1 bay leaf
Bread or Breadcrumbs
Creme fraiche or milk
1 egg
zest of 1 lemon
parmesan
From Mom’s Cooking Club
Ingredients:
2 – 5 oz cans of your favorite tuna – I use solid white in water
1/4 cup light mayonnaise – use more or less depending on how much mayo you like
1 celery stalk, chopped small
1 tablespoon red onion, diced small – more or less depending on how much you want
1 tablespoon sweet relish
1 teaspoon Dijon mustard
baby spinach leaves
tomato slices
tortillas
From She’s So Fly
Ingredients:
1 stalk celery
Potatoes – peeled and cut in quarters
2 slices onion
1 bay leaf
1 tsp. salt
5 black peppercorns
2 lbs. fresh salmon & cut in serving pieces
Butter, melted
Lemon juice
From Peanut Butter Fingers
Ingredients:
Eggplant
Goat cheese
Bread
Baby spinach
Tomatoes
Photo: Pink Stripes
Vegan Pumpkin and Sage Cheesy Pasta Bake
From Pink Stripes
Ingredients:
Pasta Bake Ingredients:
3/4 cup canned pumpkin puree
2 teaspoons pumpkin pie spice
12 ounces whole-wheat linguine
8 ounces extra-firm tofu
1 tablespoon chopped fresh sage
1/2 teaspoon salt
1/2 tablespoon extra-virgin olive oil
1 tablespoon freshly squeezed lemon juice
Cheesy Sauce Ingredients:
1/4 cup all-purpose flour
1 tablespoon extra-virgin olive oil
4 cloves garlic, minced
1 teaspoon pumpkin pie spice
1/4 teaspoon salt
Several pinches freshly ground black pepper
1/8 teaspoon tumeric
3/4 cup nutritional yeast flakes
1 tablespoon freshly squeezed lemon juice
1 teaspoon prepared yellow mustard
Photo: Lindsey’s Kitchen
Pumpkin Black Bean Quesadillas
From Lindsey’s Kitchen
Ingredients:
1 whole wheat tortilla
1/4 cup canned pumpkin
1/4 cup black beans
1/4 cup crumbled goat cheese
1/2 teaspoon cumin
1 tablespoon chopped cilantro
Green Chile Salt (I actually got this from Marx Foods, it was amazing! If you dont’ have this you can substitute regular salt)
Pepper
Photo: City Girl Lifestyle
Salmon Burgers
From City Girl Lifestyle
Ingredients:
1 pound wild salmon fillet, skinned (see Eating Well Tip below)
2 tablespoons finely chopped red onion or scallion
2 tablespoons chopped fresh cilantro
1/2 teaspoon finely chopped peeled fresh ginger
1/4 teaspoon kosher or sea salt
1/8 teaspoon freshly ground pepper
1 tablespoon extra-virgin olive oil or canola oil
From Hasta La Vegan
Ingredients:
8oz shredded purple cabbage
8oz shredded white cabbage
1 cup grated carrot
1 cup coriander, chopped
6 green onions, sliced
1 chilli, finely chopped
100ml olive oil
tbsp soy sauce
Juice of 2 limes
5-6 tbsp vegan mayonnaise
From One Scary Vegetable
Ingredients:
1 can (16 oz.) black beans, rinsed well (at least 3 times)
2 cloves garlic, peeled
1/2c fresh cilantro
1/4c your favorite salsa
1 can (16 oz.) fire-roasted tomatoes and juice
1 tsp cumin
Photo: Embracing Him
Pulled Pork Sandwiches
From Embracing Him
Note: Serve topped with leftover coleslaw
Ingredients:
4 pound pork shoulder
3 tablespoons brown sugar
2 tablespoons Cajun seasoning
1 tablespoon salt
1 tablespoon cumin
1 tablespoon paprika
1 tablespoon ground black pepper
1 tablespoon chili powder
bread or sandwich rolls
The Sauce:
1 (16 ounce) bottle barbecue sauce
1 cup apple juice
1/2 cup bourbon
2 teaspoons liquid smoke
Photo: Taste of Beirut
Pumpkin Soup
From Taste of Beirut
Ingredients:
1 1/2 pounds fresh pumpkin, cut up in smallish dice
1 1/2 pounds potatoes, cut up in smallish dice
1 cup of chopped tomatoes or 1 tablespoon of tomato paste
1 large onion, chopped up
1/3 cup of clarified butter (when clarifying the butter, try to get it a bit golden-brown, it will taste nutty and delicious)
2 quarts of meat or chicken or veggie stock
1 inch of fresh ginger, grated
1 tablespoon of fresh sage, chopped up fine
a pinch of cinnamon, black pepper, salt to taste
From Kitchen Girl Jo
Ingredients:
4-6 Boneless Pork Chops
1 Tablespoon Olive Oil
8 oz 100% Pomegranate Juice
Juice and Zest of 1 Orange
2 Cloves Chopped Garlic
1/2 Tablespoon Ground Rosemary
3-4 Tablespoons Brown Sugar
Salt and Pepper to Taste
Printer-friendly shopping list
Meat:
8 pound roasting chicken
4 lb pork shoulder
1 pound boneless pork chops
Produce:
1 head each red and green cabbage
1 medium cooking pumpkin
2 lb potatoes
carrots
celery
leek
2 bags of baby spinach
green salad ingredients
1 eggplant
lemons
2 limes
1 orange
1 pomegranate
ginger
bunch green onions
red onion
1 large yellow onion
garlic
cilantro
sage
bunch fresh rosemary
8 oz extra firm tofu
Dairy:
creme fraiche or milk
goat cheese
feta cheese crumbles
butter
Canned Goods / Dry Goods:
canned pumpkin
canned black beans
canned fire roasted tomatoes
canned tuna
macaroni
Arborio rice
pomegranate juice
apple juice
2 oz spelt or barley
Bread:
soft tortillas
bread or sandwich rolls
Pantry Items (which you may or may not have on hand already):
liquid smoke
brown sugar
Cajun seasoning
cumin
paprika
chili powder
1 bottle barbecue sauce
walnuts
balsamic vinegar
honey
oil
olive oil
salt
black pepper
Note: the list assumes that one has basic spices, cooking oils and vinegars and basic condiments as well as other staples such as flour, sugar, rice, and pasta.
Printer-friendly shopping list
Rachel Rappaport is a food writer and recipe creator who lives in Baltimore, Maryland. You can check out over 600 of her original recipes at her award winning food blog, Coconut & Lime.
Meal Plan for Oct 18-24
Anne-Marie of This Mama Cooks On a Diet
| Sunday Lunch | Creamy Pumpkin Soup / Southwest Cornmeal Muffins |
| Sunday Dinner | Quick and Healthy Tortilla Soup |
| Monday Lunch | Heart Healthy Chicken Sandwich |
| Monday Dinner | White Chicken Chili |
| Tuesday Lunch | Healthy Egg Salad Sandwich |
| Tuesday Dinner | Heart Healthy Lentil Vegetable Soup |
| Wednesday Lunch | Garden Tuna Salad |
| Wednesday Dinner | Vegetable Minestrone |
| Thursday Lunch | Leftover Minestrone with Salad and French Bread |
| Thursday Dinner | Butternut Squash Soup |
| Friday Lunch | A Healthier Grilled Cheese Sandwich |
| Friday Dinner | Coconut Carrot Soup |
| Grocery List |
Creamy Pumpkin Soup
From Very Best Baking
Ingredients:
1/4 cup (1/2 stick) butter or margarine
1 small onion, chopped
1 clove garlic, finely chopped
2 teaspoons packed brown sugar
1 can (14 1/2 fluid ounces) chicken broth
1/2 cup water
1/2 teaspoon salt (optional)
1/4 teaspoon ground black pepper
1 can (15 ounces) LIBBY’S® 100% Pure Pumpkin
1 can (12 fluid ounces) NESTLÉ® CARNATION® Evaporated Milk
1/8 teaspoon ground cinnamon
Tips:
To lower fat content, use a no fat chicken broth or substitute with vegetable broth, and use low or no fat Carnation Evaporated Milk.
Substitute butter or margarine with a heart healthy oil like olive or grapeseed.
Southwestern Cornmeal Muffins
From The Mayo Clinic
Ingredients:
1 cup all-purpose (plain) flour
1/4 cup sugar
2 teaspoons baking powder
1 cup fat-free milk
4 tablespoons trans-free margarine, melted
1/2 cup egg substitute
1 1/4 cups stone-ground cornmeal
1 cup fresh or cream-style corn
1/2 green bell pepper, chopped
From Recipe Link
Ingredients:
1/2 pound skinless, boneless chicken breasts, cut into bite-size pieces
3 1/2 cups fat-free chicken broth
1 can (15 ounces) black beans, drained and rinsed
1 can (15 ounces) whole kernel corn, drained
1 can (14 ounces) diced tomatoes, not drained
1 can (4 ounces) diced green chiles
3 corn tortillas (6-inch), cut in eighths
From Campbell’s Kitchen
Ingredients:
2 tablespoon nonfat plain yogurt
2 tablespoon light mayonnaise
1/3 cup chopped celery
2 tablespoon finely chopped onion
1 can (9.75 ounces) Swanson® Premium White Chunk Chicken Breast in Water, drained
8 slices Pepperidge Farm® 100% Natural 100% Whole Wheat Bread
1 medium tomato, cut into 8 slices
4 lettuce leaves
From The Mayo Clinic
Ingredients:
1 can (10 ounces) white chunk chicken
3 cups cooked white beans
1 can (14.5 ounces) low-sodium diced tomatoes
4 cups low-sodium chicken broth
1 medium onion, chopped
1/2 medium green pepper, chopped
1 medium red pepper, chopped
2 garlic cloves, minced
2 teaspoons chili powder
1 teaspoon ground cumin
1 teaspoon dried oregano
Cayenne pepper, to taste
6 tablespoons shredded reduced-fat Monterey Jack cheese
2 tablespoons chopped fresh cilantro
6 ounces baked tortilla chips (about 65 chips)
From WhatsCookingAmerica.net
Ingredients:
8 large hard-cooked eggs (can use 2 whole eggs and 6 egg whites to cut fat)
1/2 cup chopped celery
1/3 cup chopped green onions
1/3 cup chopped red bell peppers
2 tablespoon light mayonnaise
2 tablespoons non-fat sour cream
1 teaspoon Dijon-style mustard
Salt and pepper to taste
Tips:
Serve on whole grain bread with lettuce or use a whole grain wrap.
Use no fat Greek yogurt instead of sour cream
Photo: Christine Cooks
Heart Healthy Lentil Vegetable Soup
From Christine Cooks
Ingredients:
6 Celery stalks with some leaves, sliced thin
4 Rutabagas, peeled and cut into chunks
4-6 carrots, peeled and sliced
1 large celeriac, peeled and cut into chunks
5 or so sunchokes, peeled and sliced
1 onion, peeled and chopped
4-6 cloves garlic, peeled and chopped fine
1-2 teaspoons olive oil for the pan
3 quarts good, organic vegetable stock
1 heaping cup lentils, washed and picked through for debris
1 can gourmet canned albacore tuna (optional)
juice from 2 Meyer lemons
Kosher salt and freshly ground black pepper to taste
shavings of parmesan cheese (optional)
From Sunset Magazine
Ingredients:
2 cans (6 oz. each) oil- or water-packed albacore or chunk-style tuna, drained well
4 hard-cooked large eggs, shelled
1 cup finely chopped inner celery stalks, tender leaves reserved
1/4 cup drained capers
3 tablespoons finely chopped red onion or shallots
About 3/4 cup mayonnaise (regular, or half reduced-fat and half sour cream)
About 1/2 teaspoon fresh-ground pepper
About 4 cups inner romaine or butter lettuce leaves, rinsed and crisped
1 to 2 tablespoons minced parsley
Paprika (optional)
About 1 cup small cherry tomatoes, stemmed, rinsed, and drained (see notes)
About 1/2 cup drained niçoise or black ripe olives (see notes)
lemon, rinsed and cut into 8 wedges
From Sunset Magazine
Ingredients:
1 bunch Swiss chard, rinsed thoroughly
4 medium tomatoes
2 cans (14 1/2 oz. each) cannellini beans, rinsed and drained, divided
2 tablespoons olive oil
4 cloves garlic, minced
2 medium carrots, peeled and cut into 1/4-in. dice
2 medium zucchini, quartered lengthwise and cut into 1/4-in. pieces
1/2 teaspoon salt
1/2 cup dry white wine
2 cups shredded savoy or green cabbage
1 can (14 1/2 oz.) chickpeas (garbanzos), rinsed and drained
3- to 4-in. parmesan cheese rind
4 cups reduced-sodium chicken broth
About 1/2 cup freshly shredded parmesan
Note: Serve with a salad and French bread.
Butternut Squash Soup
From What Did You Eat
Ingredients:
6 cups low-sodium chicken or vegetable broth
One 2-pound butternut squash-quartered, seeded, peeled and cut into 2-inch pieces
5 thyme sprigs
2 garlic cloves, halved
2 medium leeks, white and pale green parts only, cut into 2-inch pieces
1 celery rib, cut into 2-inch pieces
1 tablespoon vegetable oil
2 thick slices of bacon, cut crosswise 1/2 inch thick
2 packed cups coarsely chopped collards or kale
One 15-ounce can pinto or roman beans, drained and rinsed
1 medium carrot, finely diced
1 red bell pepper, finely diced
1 cup corn kernels
From Kalvin Chinyere, MD
Ingredients:
2 slices of Nature’s Own 100% Whole Wheat Bread
2 slices of 2% fat American cheese
2 seconds of olive oil cooking spray
From Healthy Green Kitchen
Ingredients:
* 2 Tb.coconut oil, butter, or olive oil
* 1 large onion, peeled and chopped
* 3 garlic cloves, peeled and minced
* 8 medium-large carrots, peeled and coarsely chopped
* 1 large sweet potato, peeled and coarsely chopped
* 6 cups vegetable stock, chicken stock, or water
* 2-3 tsp. curry powder or to taste
* 1/2-1 can of organic coconut milk
* 1 tsp. Himalayan or sea salt or to taste
* Finely chopped cilantro for garnish-optional
Printer-friendly shopping list
Pantry
sugar
brown sugar
salt
sea salt
Kosher salt
stone-ground cornmeal
ground black pepper
ground cinnamon
curry powder
chili powder
ground cumin
dried oregano
cayenne pepper
paprika (optional)
all-purpose (plain) flour
baking powder
light mayonnaise
Dijon-style mustard
olive oil vegetable oil
olive oil cooking spray
coconut oil (can use butter or olive oil instead)
Dairy
1 stick butter or margarine
no fat milk
trans-free margarine
egg substitute
shredded reduced-fat Monterey Jack cheese
1 dozen eggs
non-fat sour cream or no fat Greek yogurt
shavings of parmesan cheese (optional)
3- to 4-in. parmesan cheese rind
shredded parmesan
2 slices of 2% fat American cheese
Produce
5 medium onions
1 red onion
18 cloves garlic
1 medium green bell pepper
3 medium red peppers
1 bunch of celery
5 medium tomatoes
4 lettuce leaves
1 bunch of green onions
1 bunch of fresh cilantro
4 rutabagas
17 carrots
1 large celeriac
5 sunchokes
2 Meyer lemons
4 cups inner romaine or butter lettuce leaves
1 lemon
1 bunch fresh parsley
1 cup small cherry tomatoes
1 bunch Swiss chard, rinsed thoroughly
2 medium zucchini
2 cups shredded savoy or green cabbage
One 2-pound butternut squasj
5 thyme sprigs
2 medium leeks
1 large sweet potato
2 packed cups collards or kale
Canned Goods
16 cans (14 1/2 fluid ounces) chicken broth
3 quarts good, organic vegetable stock
2 1 can (15 ounces) LIBBY’S® 100% Pure Pumpkin
1 can (12 fluid ounces) NESTLÉ® CARNATION® Evaporated Milk
1 can of cream-style corn
2 cans (15 ounces) whole kernel corn
2 can (14.5 ounces) diced tomatoes
1 can (4 ounces) diced green chiles
3 cans (6 oz. each) oil- or water-packed albacore or chunk-style tuna
2 can (9.75 ounces) Swanson® Premium White Chunk Chicken Breast in Water
1 can (15 ounces) black beans
2 cans (14 1/2 oz. each) cannellini beans
1 can of cooked white beans
1 can (14 1/2 oz.) chickpeas (garbanzos)
1 can (15-oz) pinto or roman beans
1 can of organic coconut milk
1 can of black ripe olives
Meat and Poultry
1/2 pound skinless, boneless chicken breasts
2 thick slices of bacon, cut crosswise 1/2 inch thick
Breads
3 corn tortillas (6-inch), cut in eighths2 tablespoon nonfat plain yogurt
8 slices Pepperidge Farm® 100% Natural 100% Whole Wheat Bread
6 ounces baked tortilla chips (about 65 chips)
2 slices of Nature’s Own 100% Whole Wheat Bread
Misc
1 small bag of lentils
1 bottle of capers
dry white wine
When Anne-Marie isnÂ’t visiting Colorado farmers markets for seasonal produce and locally made cheeses and bread, you can find her at This Mama Cooks! On a Diet or This Mama Cooks! Reviews.
Meal Plan for Oct 11-17
By Rachel Rappaport from Coconut & Lime
| Sunday Lunch | Roast Beef Poor Boy |
| Sunday Dinner | Eggplant Tofu Parmigiana |
| Monday Lunch | Balsamic Tuna Salad |
| Monday Dinner | Roast Beef Italian Stew |
| Tuesday Lunch | Pasta with Tomato, Pine Nuts and Basil |
| Tuesday Dinner | Hainanese Chicken and Rice |
| Wednesday Lunch | Kimchi Fried Rice Bento |
| Wednesday Dinner | Apple Pork Chops / Curried Quinoa Salad |
| Thursday Lunch | California Rolls |
| Thursday Dinner | Pork and Kimchi Stew |
| Friday Lunch | Grown Up Grilled Cheese Sandwiches |
| Friday Dinner | Waffles with Fresh Fruit |
| Saturday Lunch | Nori Wrap Sandwiches |
| Saturday Dinner | Stuffed Tomatoes |
| Grocery List |
Photo: NOLA Cuisine
Roast Beef Poor Boy
From NOLA Cuisine
Ingredients:
For the Beef:
2 lbs Beef Round, I used a bottom round Roast
Water, enough to cover by one inch in a dutch oven
For the Gravy:
1/2 Cup Flour
1 Tbsp Garlic Powder (must be powder, not granulated)
1 tsp Black Pepper
2 tsp Kosher Salt
1/4 Cup Oil
1 tsp Kitchen Bouquet
3 Cups Broth, reserved from the boiled beef (maybe more if your gravy gets too thick)
For the Po Boy:
2 ten inch French Loaves, see article above
Mayonnaise
2 Tomatoes, sliced
2 Cups shredded Iceburg Lettuce
1 Dill Pickle, sliced
From Food Geekery
Ingredients:
Sauce:
* 1.5 – 2 lb Roma Tomatoes (skinned and seeded)
* 2 Tbs Fresh Basil
* 2 Tbs Fresh Chives
* 1 Tbs Fresh Oregano
* 1 tsp Fresh Thyme
* 2 Cloves of Garlic (minced)
* Pinch of Sugar
* Salt to taste
* Black Pepper to taste
Everything else:
* Eggplant (medium sized)
* 12oz Extra Firm Tofu
* 1/2 c Panko Bread Crumbs
* 1/2 c White Flour
* 1/2 tsp Baking Powder
* 2 Eggs (blended well with 1 Tbs water)
* 1 tsp Dried Oregano
* 5 Tbs grated Pecorino Cheese (I used Sheep’s milk Pecorino Sardo, but Parmesan would work, too)
* 4 oz shredded Goat Gouda or other cheese (Mozzarella would work here, just less flavorful)
* 1/2 c Light Olive Oil (for frying)
* Salt to taste
* Black Pepper to taste
Photo: Gluten-Free Bay
Balsamic Tuna Salad
From Gluten-Free Bay
Ingredients:
2 6-ounce cans of chunk light tuna in water
1/2 cup red and yellow bell peppers, diced finely
1/4 cup kalamata olives, chopped OR 2 small dill pickles, diced
1 Tbsp finely chopped fresh dill
1 Tsp finely chopped fresh thyme
2 Tbsp extra virgin olive oil
2 Tbsp balsamic vinegar
1 Tbsp dijon mustard
Freshly ground pepper (a generous amount)
Optional: 1-2 Tbsp mayonnaise
Optional: 1 Tsp chopped chives
Directions:
In parfait glasses or tall drinking glasses, layer granola, yogurt, and fruit. Serve with a plate of simple cookies, or with additional fresh fruit.
From Kalyn’s Kitchen
Ingredients:
1/2 onion chopped
1/2 green pepper chopped (or more)
1 T olive oil
8-10 oz. leftover roast beef or steak (about 1 1/2 cups diced beef cubes)
2 cups beef stock (or 1 can beef broth plus a little water)
1 cup slow roasted tomatoes (or 1 can diced tomatoes)
1/2 T dried oregano
1/2 T dried basil
1 cup mushrooms, cut in large chunks
1-3 T chopped fresh basil (or frozen chopped basil.)
From Muffin Top
Ingredients:
1/8 cup olive oil
1/4 cup pine nuts
1 garlic clove, minced
2 large tomatoes, seeded and chopped
1/4 cup chopped fresh basil (a large handful is what I’d call it)
2 teaspoons chopped fresh oregano or 1/2 teaspoon dried, crumbled
Salt and pepper
4 ounces angel hair pasta, freshly cooked
grated parmesan cheese (optional)
Photo: Closet Cooking
Hainanese Chicken Rice
From Closet Cooking
Ingredients:
1 chicken
7 cloves garlic
5 slices ginger
1 teaspoon salt
water
1 tablespoon sesame oil
1 tablespoon light soy sauce
1/2 teaspoon brown sugar
3 cloves garlic (chopped)
From Lunch in a Box
Ingredients:
2/3 cup pork or beef, chopped into bite-sized pieces. I used a mixture of leftover carnitas braised pork and cocktail sausages here
1 Tb vegetable oil
1 large carrot, diced (about 4 oz or 120g)
1/2 onion, diced (about 5 oz or 140g)
1 large zucchini, diced (about 4 oz or 110g). I often use chopped bell peppers instead of zucchini.
5.5 oz mushrooms (160g), sliced. I used enoki mushrooms here, cut into one-inch lengths.
2/3 cup kimchi (about 4.5 oz or 125g) or more, sliced.
5.5 cups leftover cooked white or brown rice (about 750g). You’ll get good results from using rice that you’ve refrigerated, breaking apart large clumps of rice beforehand.
3 large eggs, beaten
3 green onions (scallions), sliced thin
1/4 cup stock
1 Tb or more hot pepper paste (kochujang or chogochujang), to taste
1.5 Tb soy sauce
ground toasted sesame seeds to taste (see Note)
sesame oil (to taste)
Photo: Just Braise
Braised Pork Chops
From Just Braise
Ingredients:
1/2 tablespoon unsalted butter
olive oil
2 thick cut pork chops on the bone
1/2 teaspoon cinnamon
1 teaspoon cumin powder
1 teaspoon coriander powder
salt/ pepper
2 good cooking apples (Granny Smith, Empire, Rome, Courtland), sliced into 16 wedges
3/4 cup dark rum
1/4 cup spiced apple cider
From Wasabimon
Ingredients:
1/4 cup plain yogurt
1 tablespoon fresh squeezed lime juice
2 teaspoons yellow curry powder
1 teaspoon fresh ginger, peeled and finely grated
1 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons vegetable oil
1-1/3 cups uncooked quinoa
2 mangoes, cut into 1/2-inch chunks
1 red bell pepper, seeded and cut into 1/4-inch chunks
1 fresh serrano chile, seeded and minced
1/4 cup fresh mint, chopped
1/2 cup salted roasted cashews or peanuts, chopped
Photo: Confections of a
Foodie Bride
California Rolls
From Confections of a Foodie Bride
Ingredients:
California Roll Ingredients:
1 small avocado, peeled, pitted and sliced into 1/4-1/2 inch strips
1/2 small cucumber, peeled and matchsticked
4-5 crab sticks
2 Tbsp sesame seeds, toasted
Pickled ginger, for serving
Wasabi paste, for serving
Lite soy sauce, for serving
Nori (seaweed wrappers)
1 recipe sushi rice (below)
Sushi Rice Ingredients:
1 cups sushi or short grain rice
1 tablespoons rice vinegar
1 tablespoons sugar
1/2 tablespoon kosher salt
From My Korean Kitchen
Ingredients:
200 g pork (shoulder loin)
1 tbsp refined rice wine
sprinkles ground pepper
2 fistfuls Kimchi
1/4 onion
1/3 tofu
1/2 stalk of a spring onion
2 shiitake mushrooms
1 green chili
2 tsp Korean chili powder
1 tsp Gochujang
2 tsp soy sauce
1/4 tsp minced garlic
2 sprinkles ground pepper
Photo: Tammy’s Recipes
Best Waffle Batter
From Tammy’s Recipes
Note: Serve with fresh fruit.
Ingredients:
1 3/4 cups flour
2 tablespoons sugar
1 tablespoon baking powder
2 eggs
1 3/4 cups milk
1/2 cup oil or melted butter
1 teaspoon vanilla
Photo: The CookMobile
Grown-Up Grilled Cheese Sandwiches
From The CookMobile
Note: Serve with celery and carrot sticks
Ingredients:
4 pcs of thick french bread slices
4 slices of provolone cheese
fresh basil leaves
stramato, thinly sliced
balsamic vinegar
olive oil
salt and pepper
Photo: Gluten-Free Gobsmacked
Nori Wrap Sandwiches
From Gluten-Free Gobsmacked
Ingredients:
Nori (seaweed wrappers)
1/4 an avocado
some super thin smoked turkey slices
julienned carrots
shredded napa cabbage.
From Lisa’s Kitchen
Ingredients:
5 large beefsteak tomatoes
1 cup of chopped fresh parsley
3/4 cup of bread crumbs or cornmeal
3/4 cup of grated cheddar cheese
1/4 cup of grated parmesan cheese
1 tablespoon of lemon juice
1/2 teaspoon of freshly cracked black pepper
2 tablespoons of olive oil
Printer-friendly shopping list
1 beef roast
1 small pork loin
1 eggplant
16 oz extra firm tofu
15 oz canned diced tomatoes
12 oz canned tuna
10 oz crimini mushrooms
4 oz gouda
4 oz cheddar
4 oz provolone
1/3 lb sliced turkey
1 quart beef stock
kimchi
2 lb chicken breasts
carrots
celery
apples
lettuce
green peppers
Parmesan
6 lb tomatoes
pine nuts
fresh basil
2 avocados
imitation crab stick
nori (seaweed wrappers)
French rolls
Note: the list assumes that one has basic spices, cooking oils and vinegars and basic condiments as well as other staples such as flour, sugar, rice, and pasta.
Rachel Rappaport is a food writer and recipe creator who lives in Baltimore, Maryland. You can check out over 600 of her original recipes at her award winning food blog, Coconut & Lime.
Meal Plan for Oct 4-10
By Michele Durante From Veggie Num Nums
| Sunday Brunch | Corn Salad and Savory Muffins |
| Sunday Dinner | Tomato Goat Cheese Tart and Leftover Muffins |
| Monday Lunch | Yogurt Granola Parfait |
| Monday Dinner | Veggie Chili Mac |
| Tuesday Lunch | Oatmeal Raisin Pancakes |
| Tuesday Dinner | Baked Potato Soup with Toasted Bread |
| Wednesday Lunch | Veggie Chili Dogs and Oven Fries |
| Wednesday Dinner | Meatball Subs with Baked Tortilla Chips |
| Thursday Lunch | Twice Baked Potatoes |
| Thursday Dinner | Pasta with Walnut Pesto |
| Friday Lunch | Zucchini Oat Bread and Peanut Butter Apples |
| Friday Dinner | Veggie Meatball Pizza and Coffee Granita |
| Saturday Lunch | Pasta Fritatta and Leftover Zucchini Oat Bread |
| Saturday Dinner | Bean Cake Sandwiches and Macaroni Salad |
| Grocery List |
Photo: Michele Durante
Savory Muffins
From Veggie Num Nums
Ingredients:
3 cups all-purpose flour
1 tablespoon plus 1 1/2 tsp teaspoons baking powder
1 1/2 teaspoon kosher salt
3/4 teaspoon freshly ground black pepper
1/4 teaspoon cayenne pepper
1 teaspoon sugar
10 tablespoons unsalted butter or margarine, melted
2 large eggs
1/2 cup heavy cream or milk, room temperature
1/2 cup whole milk, room temperature
1 cup shredded sharp cheddar cheese, or other cheese of choice
1 red bell pepper finely diced
Directions:
Position a rack in the center of your oven. Preheat the oven to 350F. Line a standard 12-cup muffin tin with muffin papers. In a large bowl, whisk together the flour, baking powder, salt, black pepper, cayenne, and sugar. In a small bowl, whisk together the melted butter, and eggs. Whisk in the heavy cream and milk until combined. Add the cheese, and diced red pepper to the flour mixture, and gently toss with your fingers to coat. Make a well in the center. Pour the butter mixture into the center of the well and, using a rubber spatula; gently pull the flour mixture into the center of the well until just combine. Divide the batter evenly among the prepared muffin cups. Bake for 30-35 minutes, or until lightly golden and a wooden skewer inserted into the center comes out clean. Remove to a wire rack to cool.
From Veggie Num Nums (adapted from Real Simple)
Ingredients:
1 cup walnuts
4 cups fresh corn kernels (from 4 ears), raw or cooked; or defrosted frozen corn
2 jalapenos, seeded and thinly sliced (optional)
2 tablespoons fresh lime juice
2 tablespoons extra-virgin olive oil
salt and black pepper
1/2 cup crumbled Feta (2 ounces)
Directions:
Combine all ingredients and let sit a few minutes before serving.
Photo: Michele Durante
Tomato and Goat Cheese Tart
From Ina Garten
4 cans of kidney beans, drained and rinsed
1 diced onion
2 diced bell peppers
3 or 4 tomatoes, finely chopped
1 large can peeled, whole tomatoes, pureed in the blender
1 can of tomato paste
1 can of beer
salt, pepper, hot sauce, chili powder to taste (or 1 packet chili seasoning)
a bit of cumin
1 lb. bag of frozen corn
water, as needed
8 ounces of elbow macaroni or other tube shaped pasta, cooked
Ingredients:
1 package (17.3 ounces/2 sheets) puff pastry, defrosted
Good olive oil
4 cups thinly sliced yellow onions (2 large onions)
3 large garlic cloves, cut into thin slivers
Kosher salt and freshly ground black pepper
3 tablespoons dry white wine
2 teaspoons minced fresh thyme leaves
4 tablespoons freshly grated Parmesan, plus 2 ounces shaved with a vegetable peeler
4 ounces garlic-and-herb goat cheese (recommended: Montrachet)
1 large tomato, cut into 4 (1/4-inch-thick) slices
3 tablespoons julienned basil leaves
From Veggie Num Nums
Ingredients:
1 large (32-ounce) container of low-fat berry yogurt
3-4 cups of granola cereal
2-3 ripe bananas
Additional fruit or cookies (optional)
Directions:
In parfait glasses or tall drinking glasses, layer granola, yogurt, and fruit. Serve with a plate of simple cookies, or with additional fresh fruit.
Photo: Michele Durante
Veggie Chili Mac
From Veggie Num Nums
Ingredients:
4 cans of kidney beans, drained and rinsed
1 diced onion
2 diced bell peppers
3 or 4 tomatoes, finely chopped
1 large can peeled, whole tomatoes, pureed in the blender
1 can of tomato paste
1 can of beer
salt, pepper, hot sauce, chili powder to taste (or 1 packet chili seasoning)
a bit of cumin
1 lb. bag of frozen corn
water, as needed
8 ounces of elbow macaroni or other tube shaped pasta, cooked
Photo: Michele Durante
Oatmeal Raisin Pancakes
From Veggie Num Nums
Ingredients:
1 cup oats
3/4 cup buttermilk
1/4 cup milk
1 egg
1/8 cup butter, melted
1 Tablespoon sugar
1/4 cup raisins, chopped
1/4 cup flour
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon cinnamon
1/4 teaspoon salt
Photo: Michele Durante
Baked Potato Soup
From Veggie Num Nums (adapted from Cooking Light)
Ingredients:
2 tablespoons butter
1 small onion, diced
4 baking potatoes, about 2 1/2 pounds plus 4 extra potatoes for twice baked potatoes later in the week (bake all 8 at one time)
2/3 cup flour
6 cups milk
1 cup shredded sharp cheddar cheese
1 teaspoon salt
1/2 teaspoon pepper
1 cup sour cream
From Veggie Num Nums
Ingredients:
1 package of vegetarian chili dogs
1 package hot dog buns
Leftover chili
3-4 large baking potatoes
Oil
Salt and pepper and paprika
Directions:
Cook the veggie dogs per the package instructions. Serve with the re-heated leftover chili.
For the oven fries: Pre-heat the oven to 425F. Scrub and dry the potatoes. Cut each potato in half, and then cut into 1/4-inch wedges. Drizzle the potato wedges with a small amount of oil, and season with salt, pepper, and paprika. Spread in a single layer on 2 baking sheets. Bake the potatoes until they are browned and tender—turning periodically, about 40 minutes.
Photo: Michele Durante
Meatball Subs and Baked Tortilla Chips
From Veggie Num Nums
Ingredients:
4 eggs
1 cup shredded Cheddar cheese
1/2 cup cottage cheese
1/2 cup finely chopped onion
1 cup finely chopped pecans
1 teaspoon dried basil
1 1/2 teaspoons salt
1/4 teaspoon dried sage
2 cups Italian seasoned bread crumbs
4 Italian sandwich rolls
Tortilla Chip Ingredients:
1 Package of Corn Tortillas
Tortilla Chip Directions:
Cut corn tortillas into small triangles, about 6 or 8 per tortilla. Lay the tortilla triangles in a single layer on a silpat or on another non-stick surface. Spray the top of the chips with vegetable spray and season with salt, and anything else you’re in the mood for–paprika, chili powder, cumin, pepper, etc. Bake in a preheated 375F oven for about 10 minutes or so–just until they are lightly browned and start to crisp up.
From Veggie Num Nums
Ingredients:
4 leftover baked potatoes
Small tub of ricotta cheese
1 small package of frozen peas
Small package of feta cheese
Salt and pepper to taste
Directions:
Preheat the oven to 350F. Cut each potato in half and scoop out the flesh. Do your best to leave the skin intact. Mash the potato flesh with the cheeses. Season with salt and pepper to taste. Stir in the peas. Fill each potato skin with the filling mixture. Place on a baking sheet and bake for about 25 minutes, or until heated through and lightly browned.
From Veggie Num Nums
Ingredients:
1/3 cup fresh sage leaves
3/4 cup walnut halves
salt
pepper
olive oil
Parmigiano-Reggiano cheese, grated
1 lb. hot pasta, cooked al dente (cook an extra 1/4 pound of pasta, drizzle with a small amount of olive oil, and save for frittata later in the week)
Photo: Michele Durante
Zucchini Oat Bread
From Veggie Num Nums
Ingredients:
1 c. sugar
2 c. zucchini, grated
1 c. oil
3 eggs
1 tsp. vanilla
1/2 c. nuts, chopped
1 c. quick oats
2 c. flour
1 tsp. salt
1/4 tsp. baking powder
1 tsp. soda
3 tsp. cinnamon
1/2 c. raisins, optional
From Veggie Num Nums
Ingredients:
1 ball of unbaked pizza dough, or partially pizza crust
Leftover veggie meatballs
1 small can of pasta sauce or tomato sauce
About 10 ounces of grated mozzarella cheese
Directions:
Preheat oven to 400F. Lightly grease a baking dish with olive or canola oil. Spread out the pizza dough to the full size of the baking sheet. Top the dough with sauce, cheese, and finally meatballs. Bake until cheese is browned and bubbly, about 15 minutes.
Adapted From Bon Appetit
Ingredients:
1 1/2 cups water
1 cup sugar
3/4 cup brewed espresso coffee or 3/4 cup very hot water mixed with 2 tablespoons instant espresso powder
Whipped cream (optional)
Directions:
Stir water and sugar in heavy medium saucepan over medium heat until sugar dissolves and syrup boils 1 minute. Cool syrup. Mix in coffee. Pour mixture into medium-size metal bowl. Freeze until ice mixture is solid, about 3 hours.
Using fork, scrape ice to form flakes. Return to freezer; keep frozen until ready to serve.
Pile coffee granita into stemmed glasses. Top with generous amounts of whipped cream.
Photo: Cafe Lynnylu
Pasta Frittata and Leftover Zucchini Oat Bread
From Veggie Num Nums
Ingredients:
7 large eggs
3 ounces mozzarella cheese, cut into small pieces (about 1 cup)
1/2 to 3/4 cup grape tomatoes, halved; or diced fresh tomatoes
1/2 cup fresh basil leaves, chopped
1/4 cup grated parmesan cheese
Salt and pepper
2 tablespoons extra-virgin olive oil
About 1/3 pound (about 1-2 cups) leftover cooked pasta, with or without sauce
From Veggie Num Nums
Note: Serve with potato chips and macaroni salad.
Ingredients:
3 cups of cooked or canned white beans
Flour
1 tablespoon butter
1 tablespoon oil
White bread or buns
1 small onion sliced into thin rings
Barbeque sauce
Mayonnaise
Directions:
In a medium bowl, coarsely mash beans with a fork and add flour until well combined. Shape bean mixture into 4 patties. Melt butter and oil together in a large skillet over medium heat. Add bean patties, in batches as necessary, and brown on both sides until crispy.
Spread mayonnaise on 2 pieces of white bread. Place bean patty on bread and top with onions and sauce. Repeat to make 4 sandwiches.
Printer-friendly shopping list
PRODUCE:
1 container grape tomatoes
1 red bell pepper
A few jalapenos (optional)
2 limes
6 yellow onions
5 large tomatoes
3 bananas
12 baking potatoes
4 apples
Head of garlic
2 green peppers
3 medium zucchini
Fresh thyme
Fresh basil
Fresh sage
PANTRY ITEMS:
Flour
Baking powder
Baking soda
Salt
Pepper
Sugar
Hot sauce
BBQ sauce
Mayonnaise
Olive oil or canola oil
Vanilla
Raisins
Cayenne pepper
Black pepper
Salt
Cinnamon
Chili powder
Dried sage
Cumin powder
Paprika
Dried basil
DAIRY:
Butter or margarine
Milk or milk substitute
Eggs
4 ounces heavy cream
32 ounces low-fat berry yogurt
12 ounces sharp cheddar cheese
4 ounces soft garlic and herb cheese
8 ounces buttermilk
Small package of feta
8 ounces sour cream
8 ounces cottage cheese
8 ounces ricotta
12 ounces mozzarella
6 ounces grated parmesan
FROZEN:
2 lbs. frozen corn
1 package puff pastry sheets
1 package veggie dogs
1 small bag frozen peas
BAKERY:
1 package hamburger buns or white bread
1 package hot dog buns
1 package corn tortillas
1 loaf French bread
1 package French sandwich rolls
1 container Italian style bread crumbs
CANNED and JARRED:
1 jar pasta sauce or pizza sauce
4 cans of kidney beans
2 cans of white beans
1 large can of whole peeled tomatoes
1 small can of tomato paste
1 small jar or peanut butter
DRY GOODS:
I small bag of granola cereal
Quick cook oatmeal
2 lbs. of pasta, linguine
8 ounces of elbow macaroni
Baked potato chips
6 ounces pecans
12 ounces of walnuts
Instant espresso powder
MISC:
1 1/2 lbs. prepared macaroni salad
1 can beer
Dry white wine
1 ball of pizza dough, or partially baked pizza crust
Photo: Cafe Lynnylu
You can see more of Michele’s delicious vegetarian cooking at her blog Veggie Num Nums.
